Training vs. Non-training Days: Nutrition

What we choose to eat and focus on during intense bouts of training is essential - but what about non-training days? What’s this about “recovery nutrition” and how can you use this to your advantage on not only intense training days, but off days and seasons too? This blog will review what to watch for and plan when considering your training schedule to maximize your fueling and recovery practices, as well as maintain a sustainable nutrition practice through training seasons! 

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Heather Gerrish
Eating With Intention

Eating with intention is defined differently for all of the above scenarios, but it’s how we apply “intentional eating” to our sustainable nutrition practice that helps us find success and balance long term - maybe that is to reach a certain goal or fuel for a rigorous workout, or to celebrate a special date!

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Heather Gerrish
Healthy Fall Treats

With Fall right around the corner, what better way to celebrate than a new Fall favorite full of flavor! After reviewing some of the top recipes for Fall, we have compiled some of the best! Take note of new recipes and try a few new favorites this Fall!

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Heather Gerrish
Healthy Eating: Birthday Celebrations!

With any celebration, what comes to mind? Happy times? Memories? Sweet treats? Maybe all of the above? Life is full of wonderful things to celebrate - and with good reason! But what happens we celebrate a bit *too* much? How do you feel/how do you incorporate celebration into your routine without feeling left out AND feeling confident that you are implementing a sustainable (and reasonable) to focus on your health? 

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Heather Gerrish
How to Maintain Motivation Through Change

With seasons changing and the year moving forward at lighting speed - how can you keep your healthy habits and motivation moving? Here we will go over a few practices that you might find useful as you tackle the Fall and a change of heart when it comes to nutrition and living a sustainable, balanced lifestyle fit for your unique needs. 

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Heather Gerrish
What are "Nudges" and How Can you Use Them?

Nudges, or nudging is a method that is commonly used in today’s world to persuade your mind to pick one food item over another, or to grab that extra snack while waiting in line to purchase groceries. They are strategically placed, expertly designed and made to make your mouth water with elaborate and enticing descriptions of the food that the producer wants you to choose. 

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Heather Gerrish
Making the time: Nutrition and Meal Prep

How do we maximize our nutrition while still staying on track with life? How do we manage eating well and balancing our work/school/social life? Is it possible? Yes!


It might take a little planning and a lot of patience, but it’s worth it to make the time for you and your health.Sometimes it is difficult to manage eating well and a busy work or school schedule, but by planning out a few meals and snacks for the week and taking into consideration the unique variables that influence your nutrition decisions! This blog will provide you with some tips and tricks, resourced directly from your TLAG Teammates on how to best ensure that you are maintaining your goals and reaching them - while balancing work, your social life, school and so many other activities that keep us busy and on our toes.


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Heather Gerrish
What are Antioxidants?

Antioxidants are a popular descriptor for many foods and beverages we see in today’s market. From antioxidant tea to face wash, what actually is an “antioxidant” and what does it do? Well, you’re in luck because here we will break down and define what an antioxidant is as well as what they are important for, where to find them and how to incorporate them into your diet! Sounds fun right? Right!

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Heather Gerrish
Your Nutrition Practice: How to Evaluate and Create Change (Part 2)

Let’s roll through an example to apply what we learned last week on how to create change that is sustainable as well as how to best move forward with creating your individualized nutrition practice! This example is an Athlete who needs help modifying her intake to best provide the energy she needs for her training days - on and off season - and create future goals to hone in on what she can do to make her own sustainable, nutrition practice.

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Heather Gerrish
Your Nutrition Practice: How to Evaluate and Create Change (Part 1)

Sometimes we need a break - with life flying by and our days packed to brim - it can be difficult to take a step back and look at your health and how your daily activities might be influencing your choices, both short and long term. Taking note of what you currently do and establishing where you “want to be” in terms of your individualized nutrition practice is important from time to time to ensure that you are recognizing change and striving to be the best you can be! 

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Heather Gerrish
Why Dehydration Might be Doing More Than Just Making You Thirsty!

Hydration is important in daily life (our metabolism being a big fan!) and even more important when you are being active (hey athletes!). Ensuring that you have a hydration practice in place and following this plan on a daily basis is not only a way to ensure that the above scenarios do not occur, but also to ensure that you are performing at your best. 

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Heather Gerrish
How to Eat Healthy this 4th of July

What are you planning for this 4th? A fun summer day with family? A BBQ cook-out? A trip to the beach? Working overtime? 

Many of us might have plans this Holiday that surround FOOD - and that’s great! It’s a time to celebrate and be with those you love, and enjoy some great dishes, flavors and favorites that come out this time of year but how are you navigating this Holiday within your new, sustainable nutrition practice? 

This blog will review some of the quick tips to navigate the Holiday with ease and feel like you are in control with your choices! 

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Heather Gerrish
Nutrition Update: Where to Look for Help!

With our resources expanding, establishing a reference document will all of the topics, blogs, questions and answers covered over the last few months is to make sure that when you have a question you can not only access what we discussed on these blogs, but have a starting point to research more! Below are all of the blogs (and links!) with a short description with key words to make your search a little faster and they are categorized and bunched in similar topics. We plan to produce a reference like document (like this one!) periodically so that we can best support and foster learning and growth with nutrition education and related topics discussed weekly at TLAG.

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Heather Gerrish
How to Transform your Diet One Step at a Time

This might be a refresher for some, or new new tips for others - wherever you stand, this blog will highlight where you are and where you want to go with your personal nutrition practice. Sometimes it can be difficult to look at the big picture, or figure out where to start when determining the next steps to modify your current routine, but taking a look at a few of the key players related to nutrition can be a useful way to get started or restart any routine!

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Heather Gerrish
Carb Swaps!

Although carbohydrates are part of our favorite 3 macronutrients (carbohydrates, protein and fat) and are not at all “bad” or malicious as they are brought to be in today’s society, sometimes you need to switch things up!

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Heather Gerrish
Having Fun with Flavor: Alternatives

This week will spark some ideas to play with flavor or try something new in your meal prep plans. Sometimes it can be difficult to think of interesting and tasty ways to make your favorite dishes fit in your meal prep plans, or maybe you are looking to change some ingredients to focus on flavor AND include a healthy swap - well, this blog is for you! The world is full of inspiration, all it takes is a little digging and organizing your favorites into one, “go to” list! And, to take that job off your hands, this blog is an excellent place to reference for new ideas or use as your own foundation for collecting recipes you love and enjoy.

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Heather Gerrish
Do Ultra-processed Foods Cause Weight Gain?

Researchers at the National Institutes of Health (NIH) recently conducted a study evaluating the differences between ultra-processed and minimally processed foods. They found some interesting results and has taken the dietetics world by storm as one of the first randomized controlled trials to assess this “assumption” we carry today.

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Heather Gerrish
Can you Out-Exercise a "Bad" Diet?

Oftentimes we think of “nutrition” or “exercise”, but in reality, these two variables work together to support a healthy, sustainable lifestyle that is unique and different for everyone! This blog will discuss why this is a common topic and what this really means (it’s probably not what you think!).

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Heather Gerrish
How to Get Enough Protein While Following a Vegetarian Diet

Following a vegetarian diet and lifestyle can be a big change for an individual accustomed to another type or variation of diet. Some of the biggest changes might not be what you think - or what your body thinks - and should be addressed early on in the transition to pursuing a vegetarian diet. This blog will review some of the concepts, nutritional parameters and markers that should be included in developing a vegetarian diet profile and that should be considered in the long term adherence of this specific dietary practice.

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Danielle Gray
Are You a "Yo-Yo" Dieter?

We all could likely imagine a time in our lives that we “went on a diet” or changed the way we eat due to external cues (and not those expressed by our own body including natural hunger and satiety signals). But how does this influence us long term? What are the lasting effects of diet culture on our lives, families and friends? This blog will review some of the ways to spot “yo-yo” dieting characteristics as well as methods to best improve our relationship with food and create a sustainable nutrition practice.

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Heather Gerrish