Latest / Hurdle with Emily Abbate / #HURDLEMOMENT: How to Fuel For Better Performance With Nutrition Coach Lottie Bildirici

Transcript

#HURDLEMOMENT: How to Fuel For Better Performance With Nutrition Coach Lottie Bildirici · Hurdle with Emily Abbate

0:00
Speaker 1: Once I started to think like an athlete, food is fuel,
0:03
Speaker 1: everything changed for me, Like, how is this helping my performance?
0:06
Speaker 1: What do I need to eat before run? What do
0:07
Speaker 1: I need after run? Do I need carbohydrates? Do I
0:10
Speaker 1: need protein? So understanding my diet and when I needed
0:13
Speaker 1: what I needed helped me also have that balance and
0:17
Speaker 1: enjoy the food I was eating.
0:33
Speaker 2: Hey everybody, Emily Abadi here coming to you from the
0:36
Speaker 2: Age Studio. You are listening to Hurdle, a wellness focused
0:40
Speaker 2: podcast where I connect with everyone from your favorite athletes
0:43
Speaker 2: to top experts and industry CEOs about their highest highs,
0:46
Speaker 2: toughest moments, and everything in between. We all go through
0:50
Speaker 2: hurdles in life, and my goal through these discussions is
0:53
Speaker 2: to empower you to better navigate yours and move with
0:56
Speaker 2: intention so that you can stride towards your own big
0:59
Speaker 2: potential and of course have some fun along the way.
1:04
Speaker 3: Today, I am sitting down with Lottie Builder. Achie.
1:07
Speaker 2: She's a nutrition coach and new author behind the book
1:10
Speaker 2: Running on Veggies, Plant Powered recipes for fueling and feeling
1:15
Speaker 2: your best. Lottie and I are talking about just that
1:18
Speaker 2: fueling for better performance from what you should be eating
1:21
Speaker 2: before workout to what the threshold is for fueling during
1:25
Speaker 2: one how long you should be out there for if
1:26
Speaker 2: that's something that's on your radar, and post sweat nourishment
1:30
Speaker 2: as well, plus a y hydration needs vary from person
1:33
Speaker 2: to person, and what are the stables that we should
1:36
Speaker 2: all be keeping within our pantries, fridges and freezers regardless
1:40
Speaker 2: of dietary restrictions.
1:42
Speaker 3: Really loved this chat.
1:43
Speaker 2: Lottie and I were connected through the running community here
1:46
Speaker 2: in New York, and I love, love, love the opportunity
1:49
Speaker 2: to talk to good people.
1:50
Speaker 3: So I don't say this.
1:52
Speaker 2: Often, but if you know of someone that would be
1:55
Speaker 2: great for Hurdle, someone that I should be talking to,
1:57
Speaker 2: an expert, a doctor of coach, a psyche cologist, or
2:01
Speaker 2: if there's someone just really rad that you want to
2:04
Speaker 2: hear from on the show.
2:05
Speaker 3: I want to hear about it.
2:06
Speaker 2: Feel free to shoot us an email over at Hello
2:09
Speaker 2: at Hurdle dot us or shoot the Hurdle Instagram a
2:13
Speaker 2: DM It's over at Hurdle podcast and I am over
2:15
Speaker 2: at Emily a body.
2:17
Speaker 3: I also do want to throw this into the universe.
2:21
Speaker 2: A lot of you reaching out asking me if I'm
2:22
Speaker 2: going to be doing events this year. The good news is, yes,
2:25
Speaker 2: events are coming, and they won't just be in New York,
2:28
Speaker 2: but they are a little ways away.
2:31
Speaker 3: So hanging tight.
2:32
Speaker 2: I promised You've got some goodness coming down the pipe,
2:35
Speaker 2: and I could not be more excited to.
2:39
Speaker 3: See the hurdlers.
2:40
Speaker 2: Ir lasap All right with that, let's get to hurdling.
2:54
Speaker 3: Today.
2:55
Speaker 2: I am sitting down with Lottie Builder Ritchie new author
2:59
Speaker 2: of Running on Veggies.
3:01
Speaker 3: How does it feel to be an author?
3:05
Speaker 4: It's kind of crazy.
3:06
Speaker 1: I been working on this for so long, so you
3:09
Speaker 1: just you can't imagine getting to the end point of
3:12
Speaker 1: seeing it in bookstores. I went this past weekend to
3:15
Speaker 1: a few bookstores in New York to do some signings
3:18
Speaker 1: and it was crazy. It was so surreal, and it's
3:21
Speaker 1: just so amazing to see it in people's kitchens. I
3:23
Speaker 1: think the most arority thing is seeing people actually use
3:26
Speaker 1: it. It's really an extension of my blog and Instagram approachable
3:31
Speaker 1: recipes for every day athletees, people who just want to eat.
3:34
Speaker 4: Healthy and have fun in the kitchen.
3:36
Speaker 2: You, yourself an athlete as well. Talk to us a little
3:40
Speaker 2: bit about when you got involved in sport, and then
3:43
Speaker 2: we'll talk about where food kind of comes into the mix.
3:47
Speaker 4: Yeah.
3:47
Speaker 1: So I didn't grow up playing sports or really involved
3:52
Speaker 1: in any type of like athletic journey.
3:55
Speaker 4: Growing up. I went to a very orthodox.
3:58
Speaker 1: Jewish school, so it wasn't something that we had after
4:01
Speaker 1: school that we were able to do. I did like
4:03
Speaker 1: play basketball a little bit, but when I was fourteen,
4:06
Speaker 1: I was diagnosed with Hotchkins lymphoma. And it was a
4:10
Speaker 1: few years after treatment that people, a group of people
4:14
Speaker 1: in my community were doing a half marathon to raise
4:16
Speaker 1: money for a local cancer center. So I was like,
4:19
Speaker 1: you know, this is a great opportunity to give back.
4:23
Speaker 1: I didn't think about the running part of it. I
4:25
Speaker 1: was just like, oh, this is a great opportunity just
4:27
Speaker 1: to give back to my community and do something for myself.
4:31
Speaker 4: But I did that race and I just fell in
4:33
Speaker 4: love with running.
4:34
Speaker 1: And the more I got involved with running, I just
4:37
Speaker 1: found this community of people who wanted to better themselves
4:40
Speaker 1: every day with sport and I just loved it. And
4:44
Speaker 1: I grew up in the kitchen, so it was very
4:45
Speaker 1: natural for me to look at food and say like, Okay,
4:48
Speaker 1: what am I eating and how is this affecting my performance?
4:51
Speaker 1: And how could I get better with what I'm eating.
4:54
Speaker 1: And that's really when I started to put two and
4:55
Speaker 1: two together. And when I started to read books. I
4:59
Speaker 1: got Ritual's book Scott Jerk, and they were really the
5:04
Speaker 1: only ones talking about fueling and sport and doing it
5:08
Speaker 1: plant based. So I loved their books and I really
5:11
Speaker 1: dove into that and I saw tremendous improvement in my running.
5:15
Speaker 1: So that's really how I got into it and how
5:18
Speaker 1: I continue to, I guess get into it.
5:22
Speaker 2: And when you say tremendous improvement in your running, talk
5:25
Speaker 2: to us a little bit about what that really means.
5:28
Speaker 1: I went from like running a half marathon at you know,
5:31
Speaker 1: two thirty and then I was.
5:33
Speaker 4: Running one thirty eight.
5:35
Speaker 1: So not only I obviously put in more work running,
5:39
Speaker 1: but I started to really look at fuel for performance
5:42
Speaker 1: and I talk about it in the book. But there
5:44
Speaker 1: was also a point in my life where I took
5:46
Speaker 1: it too far, where I became scared to eat something
5:49
Speaker 1: that wasn't healthy. And with the very type a personality
5:52
Speaker 1: that I am, I really wanted everything to be perfect,
5:55
Speaker 1: my diet to be perfect, my running to be perfect,
5:58
Speaker 1: and I took it to an extreme and then I
6:00
Speaker 1: experienced four stress fractures in four years, and my body
6:04
Speaker 1: was really breaking down. And I wasn't upset about the
6:06
Speaker 1: stress fractures, but I was upset.
6:09
Speaker 4: I was upset that I couldn't run.
6:11
Speaker 1: So instead of being upset that my body was breaking down,
6:13
Speaker 1: I was upset that I couldn't run. And then once
6:15
Speaker 1: the fourth stress fracture happened, I started to question everything I.
6:20
Speaker 4: Was eating and was it enough?
6:21
Speaker 1: And why is no one talking about this? I didn't
6:24
Speaker 1: get my period for five years, and why is this
6:26
Speaker 1: so common in athletes?
6:27
Speaker 4: And why is this okay?
6:29
Speaker 1: And yeah, and that's really when my Instagram started to
6:33
Speaker 1: take off, because it wasn't only healing for me, but
6:35
Speaker 1: it was I know it was healing for other people
6:38
Speaker 1: who were also going through something like this where they
6:40
Speaker 1: were they didn't know what to eat, they didn't know
6:42
Speaker 1: if it was too much or too little, or they
6:44
Speaker 1: needed more guidance on how athletes should be fueling.
6:48
Speaker 4: And it was also great for me.
6:49
Speaker 1: Because I during that time got to work with professional
6:53
Speaker 1: athletes and see their lifestyle and see that wasn't their
6:56
Speaker 1: whole life. They were enjoying dessert, they were going out,
7:00
Speaker 1: they were drinking, they were balancing everything at the same time.
7:04
Speaker 2: Yeah, yeah, and you use that buzzword that some people
7:08
Speaker 2: love and a lot of people hate, which is the
7:09
Speaker 2: word healthy. Right for so many athletes really struggling to
7:13
Speaker 2: figure out what feels right, what feels healthy for them.
7:17
Speaker 2: And of course yes, we can look at you know,
7:19
Speaker 2: nutrient dense options and a lot of these plant based
7:23
Speaker 2: choices as items that could be quote unquote considered healthy.
7:26
Speaker 3: But it's bigger than that, isn't it.
7:28
Speaker 4: Yeah, And I.
7:29
Speaker 1: Really and I talk about it in the book. I
7:30
Speaker 1: have this thing called healthy and unhealthy. If it was
7:32
Speaker 1: an unhealthy food, I wasn't having it. Maple syrup, coconut sugar,
7:36
Speaker 1: those were unhealthy foods to me, white flour, all these
7:39
Speaker 1: things were unhealthy and it became a fear of.
7:41
Speaker 4: Eating those foods.
7:43
Speaker 1: So I really have to do a lot of unlearning
7:45
Speaker 1: with that and find a balance. And also once I
7:49
Speaker 1: started to think like an athlete, food is fuel, everything
7:52
Speaker 1: changed for me, like how is this helping my performance?
7:55
Speaker 1: What do I need to eat before run? What do
7:56
Speaker 1: I need after run? Do I need carbohydrates? Do I
7:59
Speaker 1: need protein? So understanding my diet and when I needed
8:02
Speaker 1: what I needed helped me also have that balance and
8:06
Speaker 1: enjoy the food I was eating.
8:07
Speaker 2: And you said the word unlearned, which I think is
8:10
Speaker 2: probably a struggle point for a lot of individuals. Talk
8:14
Speaker 2: to us a little bit about what that unlearning process
8:17
Speaker 2: looked like for you.
8:18
Speaker 1: Yeah, it was definitely ups and downs, because like I said,
8:21
Speaker 1: it was four years of up and down of stress,
8:24
Speaker 1: fractures and injuries, and I really had to see my
8:27
Speaker 1: body break down for something, for a switch and a.
8:30
Speaker 4: Click of the way I was eating. So it was
8:35
Speaker 4: ups and downs.
8:36
Speaker 1: But I think like through it all, having this Instagram
8:38
Speaker 1: and having my career, that was a big part of
8:41
Speaker 1: me healing and on learning those things that I learned
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Speaker 1: of just like this is bad food, this is good
8:48
Speaker 1: food for you?
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Speaker 2: In that process, who were you looking to for support?
8:54
Speaker 2: Were you working with any experts one on one? What
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Speaker 2: did that look like?
8:58
Speaker 1: Yeah, so I saw nutrition, which was great. I really
9:01
Speaker 1: learned about food. I went to the Institute for Integrated
9:04
Speaker 1: Nutrition and at the time, my career was taking off
9:08
Speaker 1: and I started to work with Cari Goucher. So Carra
9:12
Speaker 1: Goucher started following me on Instagram. She invited me to
9:14
Speaker 1: a running retreat in Napa to speak on nutrition and
9:18
Speaker 1: I remember talking to her about this early on before
9:21
Speaker 1: we really started to work together, and was really eye
9:24
Speaker 1: opening because that was like my idol in running. You know,
9:27
Speaker 1: this was someone who performed at the top level, was
9:32
Speaker 1: so inspiring as a mother, as a wife, and just
9:36
Speaker 1: everything that she did, and I got to speak to
9:39
Speaker 1: her about it, so that was really amazing. And then
9:42
Speaker 1: she invited me to stay in twenty sixteen to cook
9:45
Speaker 1: for her leading up to the trials that year, her
9:48
Speaker 1: coaches saw.
9:49
Speaker 4: I stayed with her.
9:50
Speaker 1: For a week before the running retreat in twenty fifteen
9:53
Speaker 1: in Breckinridge, and her coaches saw her performance that week
9:57
Speaker 1: and they were just like, she's doing so well, and
10:00
Speaker 1: if she has a chance of making the team, we
10:03
Speaker 1: need to here, we need to supporting her. And I
10:05
Speaker 1: went to Boulder that year and I cooked for her
10:08
Speaker 1: and saw her performance, and it kind of just justified
10:13
Speaker 1: everything I knew. I already knew that food is fuel
10:15
Speaker 1: and food could help your performance. And she ended up
10:19
Speaker 1: placing fourth that year, but she had an incredible training
10:23
Speaker 1: cycle with no injury and was in the later part
10:27
Speaker 1: of her career and performed so well, So it was
10:29
Speaker 1: really amazing to see something like that and see the
10:32
Speaker 1: change with the food that she was eating.
10:34
Speaker 3: Yeah, what an awesome, awesome moment for you.
10:37
Speaker 2: Being someone that is creating recipes and fuel for athletes,
10:42
Speaker 2: there have got to be at least a few building.
10:45
Speaker 3: Blocks that we should touch on.
10:47
Speaker 2: So why don't you give us a little bit of
10:50
Speaker 2: your mindset, where your head's at when you think about
10:54
Speaker 2: starting to create any sort of a nutrition plan or
10:58
Speaker 2: some building blocks someone that you're going to be working with.
11:03
Speaker 1: Yeah, so the most important thing for me is meeting
11:05
Speaker 1: someone where they're at and not trying to overhaul their
11:08
Speaker 1: whole diet because you know that really doesn't work. Everyone's
11:12
Speaker 1: really excited in the new year to start over to
11:15
Speaker 1: you know, clean out their pantry, and that's great the motivation,
11:18
Speaker 1: but you really have to take it every day at
11:21
Speaker 1: a time. And I like to create habits. So two
11:23
Speaker 1: weeks is a great start point. So if you could
11:27
Speaker 1: do something for two weeks, Let's say you want to
11:29
Speaker 1: cook three times a week, Let's see if you could
11:31
Speaker 1: sustain that for two weeks, and then we build on that.
11:34
Speaker 1: So really making small changes that will last a long time.
11:38
Speaker 3: Yeah, that's really smart.
11:39
Speaker 2: So Tip one, don't try to completely overhaul your diet
11:43
Speaker 2: all at once. Let's talk about what someone needs to
11:46
Speaker 2: take into account when they're thinking about fueling for better performance.
11:51
Speaker 2: Starting let's say, first thing in the morning. Where do
11:54
Speaker 2: we start?
11:55
Speaker 1: So, yeah, first thing in the morning, that is like
11:57
Speaker 1: the most important time because that's really going to set
11:59
Speaker 1: you up for the whole day. What you eat in
12:01
Speaker 1: the morning, how you start your day is going to
12:03
Speaker 1: set you up for a successful day. So definitely want
12:06
Speaker 1: to start with hydration. Everyone knows that to do this,
12:09
Speaker 1: but no one does it, and I don't do it
12:12
Speaker 1: myself sometimes, But start with hydration. Wake up, drink water
12:16
Speaker 1: while you're making your coffee, before you do anything, drink water.
12:19
Speaker 4: Start with hydration.
12:20
Speaker 1: Especially in the winter, you may not be drinking as
12:23
Speaker 1: much because it's cold out. So you definitely want to
12:26
Speaker 1: start with hydration. And then you want to start with
12:29
Speaker 1: a healthy breakfast. So whether you're running in the morning
12:32
Speaker 1: or running in the evening, you want to think about
12:35
Speaker 1: how you're fueling that day to help your performance. So
12:38
Speaker 1: what time are you running, you're running in the evening,
12:40
Speaker 1: maybe you want to eat lighter during the day and
12:44
Speaker 1: time your fuel for when you're working out. If you're
12:47
Speaker 1: working out. First thing in the morning, you definitely want
12:50
Speaker 1: to have a little bit of carbohydrate, so whether it's
12:52
Speaker 1: a banana, a piece of toast, nothing too heavy. And
12:56
Speaker 1: then afterwards think about protein and carbs because those are
12:59
Speaker 1: the two things that you really want to replace after
13:02
Speaker 1: a workout. You want to replace lost skikidgeen stores found
13:04
Speaker 1: in carbohydrates and protein to help rebuild muscle. So I
13:07
Speaker 1: always go to a smoothie. I love a smoothie for that.
13:11
Speaker 1: A lot of people sometimes aren't hungry after a workout,
13:13
Speaker 1: so smooth is a great option.
13:15
Speaker 3: Yeah.
13:16
Speaker 2: Well, a lot of people also may feel some kind
13:18
Speaker 2: of way about putting something into their body before the workout.
13:21
Speaker 2: I feel like so many women I know they always say, oh,
13:25
Speaker 2: I like really can't even eat when I'm doing something
13:28
Speaker 2: as like intense as running a marathon. I have one
13:31
Speaker 2: friend who literally takes one gel because your stomach just
13:34
Speaker 2: doesn't handle it. So what does that person do when
13:37
Speaker 2: it comes to fueling for their workouts.
13:39
Speaker 4: Yeah, you have to start small.
13:41
Speaker 1: And I always tell people also, like you're fueling before
13:44
Speaker 1: your workout is helping your recovery. If you're not fueling beforehand,
13:48
Speaker 1: your body is going to be so depleted that no
13:50
Speaker 1: matter what you have after your workout, you're not going
13:52
Speaker 1: to be able to catch up. So I think it's
13:54
Speaker 1: a lot of the time understanding how this plays a role,
13:57
Speaker 1: a bigger picture role. And all also start small. So
14:02
Speaker 1: instead of trying something new during your long run, why
14:06
Speaker 1: don't you try having something small before your five mile
14:10
Speaker 1: run during the week or five k that you have
14:12
Speaker 1: during the week. And you don't need to have a
14:14
Speaker 1: bowl of oatmeal, but have a piece of fruit beforehand,
14:17
Speaker 1: and start small so that your gut could get used
14:19
Speaker 1: to having it. Gels tip it like, if one gel
14:22
Speaker 1: doesn't work for you, try something else. There's so many
14:24
Speaker 1: options out there that I feel like it's not an
14:27
Speaker 1: excuse to say that one like gels don't work for you.
14:30
Speaker 1: You could even have dates, you could have the choos
14:33
Speaker 1: that they make. You could get it in the form
14:35
Speaker 1: of a drink. So there are definitely options out there.
14:38
Speaker 2: Yeah, definitely a lot of options. Okay, so we're talking
14:40
Speaker 2: about first thing in the morning. Here, we've mentioned the
14:43
Speaker 2: importance of hydration. We've also mentioned the importance of how
14:47
Speaker 2: to break up those carbs versus proteins and fats. When
14:51
Speaker 2: the effort is done. If you are a morning exercise person.
14:54
Speaker 2: You mentioned a little bit about the importance of all
14:57
Speaker 2: of these building blocks, but what kind of ratio should
14:59
Speaker 2: we be looking for?
15:01
Speaker 1: Yeah, I try, and I do. I talk about this
15:03
Speaker 1: in the book. Also, I try not to make it
15:05
Speaker 1: too technical. We're not looking at macronutrients all the time,
15:08
Speaker 1: because I think that also turns people away from eating
15:11
Speaker 1: healthy when you complicate it. So I think, don't complicate it,
15:15
Speaker 1: keep it simple. Some things that I like to tell
15:18
Speaker 1: people to try before or workout. If there's someone who
15:21
Speaker 1: doesn't love to eat before workout, try a rice cake
15:24
Speaker 1: with almond butter. Try a piece of ezekiel toast with
15:27
Speaker 1: almond butter. Try a banana, Try an apple, try an orange,
15:32
Speaker 1: But look at carbohydrates. You want to look at carbohydrates
15:34
Speaker 1: and a little bit of fat.
15:36
Speaker 2: That's actually really interesting because I guess being someone that
15:41
Speaker 2: doesn't feel as though their recovery is like in any
15:45
Speaker 2: worse for it kind of state. By not eating before
15:48
Speaker 2: I go out and run in the morning, I'm sitting
15:50
Speaker 2: here thinking about if it would be any different, or
15:53
Speaker 2: if I would feel any different if I even just
15:55
Speaker 2: kickstarted it with something light, just to do it, not
15:58
Speaker 2: because I feel as though perhaps like my body is
16:01
Speaker 2: breaking and I need to do it, but just because
16:03
Speaker 2: I know that if I was to do that, then
16:05
Speaker 2: maybe i'd be set up even better.
16:07
Speaker 1: Yeah, we always want to get better, and I think
16:10
Speaker 1: like that's that's kind of how I look at food,
16:12
Speaker 1: is how could we get better through the food that
16:14
Speaker 1: we're eating. And if you're working out longer than an hour,
16:17
Speaker 1: it's just essential that you eat beforehand. If it's less
16:20
Speaker 1: than an hour, it's not as important, but you can't
16:24
Speaker 1: try it out. If you're someone new to eating before run,
16:27
Speaker 1: you don't want to try it out during your long run.
16:30
Speaker 3: Right right.
16:30
Speaker 2: I think you just mentioned something that's really important that
16:32
Speaker 2: we bring into the mix here now, and that is
16:34
Speaker 2: the concept of timing. So often people in my DMS
16:38
Speaker 2: asking about how much fuel they should be taking, how
16:42
Speaker 2: often I'm running a ten k, And you just brought
16:44
Speaker 2: up that hour threshold mark.
16:46
Speaker 3: Is that the goldilocks time.
16:48
Speaker 2: Period that you would chat with people about when it
16:51
Speaker 2: comes to making sure that you're giving your body what
16:53
Speaker 2: it needs to perform at its best.
16:56
Speaker 1: Yeah, an hour is kind of the standard guideline, or
17:00
Speaker 1: I would say, like a six miles but also the
17:02
Speaker 1: intensity matters. So you're going to the track and you're
17:06
Speaker 1: running six miles, but it's going to take you an
17:08
Speaker 1: hour and a half between the stop and go. You
17:10
Speaker 1: have to take that into consideration. Are you putting more
17:13
Speaker 1: effort out during these workouts? Is it an intense workout
17:16
Speaker 1: where maybe you have a little bit more time in.
17:19
Speaker 4: The morning before you head out. Timing is also important.
17:22
Speaker 1: Like you mentioned, if you're rolling out a bed and going,
17:25
Speaker 1: maybe you can't eat beforehand, and maybe that's not realistic,
17:28
Speaker 1: but if you are doing the long run, make that
17:30
Speaker 1: time to eat beforehand, wake up earlier, practice having it,
17:35
Speaker 1: and also use that as a test.
17:36
Speaker 4: Run for your race.
17:38
Speaker 1: During your race, you don't want to think about anything
17:41
Speaker 1: besides for running, and when you have to think about
17:44
Speaker 1: nutrition and you have to think about your gear and
17:46
Speaker 1: what you're wearing, it kind of messes with your head.
17:48
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17:50
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21:19
Speaker 3: When it comes to the rest of our days.
21:21
Speaker 2: Here, we talked about breakfast, We've talked about racing and timing,
21:24
Speaker 2: but I want to think about lunch, dinner, other big meals.
21:28
Speaker 2: What are some of the other foundational building blocks that
21:30
Speaker 2: you focus on when it comes to creating nutritional, healthy
21:35
Speaker 2: options for the athletes.
21:36
Speaker 3: That you work with.
21:37
Speaker 4: Yes, It all comes down to your pantry. You have
21:40
Speaker 4: to have it well stocked.
21:41
Speaker 1: You don't want to be going to the grocery store
21:43
Speaker 1: every single day because you want to try this recipe
21:46
Speaker 1: and that recipe. Have a plan, be organized, and I
21:49
Speaker 1: always tell people to.
21:51
Speaker 4: Make leftovers for lunch.
21:52
Speaker 1: You don't want to have to be and people are
21:54
Speaker 1: working from home now, so you kind of have more
21:57
Speaker 1: flexibility when it comes to eating lunch. A lot of
22:00
Speaker 1: times everyone's like, oh, I don't have time, or I
22:02
Speaker 1: don't have many options, but now there are more options.
22:05
Speaker 1: Make double dinner, stock your freezer, make it easy for yourself.
22:11
Speaker 1: I have a lot of great options in the book,
22:13
Speaker 1: and I also have a pantry guide, which I think
22:15
Speaker 1: is really important because having a well stocked pantry can
22:19
Speaker 1: make or break you having a meal that night or
22:22
Speaker 1: ordering in I always like to keep like bonds on
22:24
Speaker 1: hand because it's rich in protein, so you get like
22:28
Speaker 1: a bean pasta. I always keep frozen fish in the freezer,
22:32
Speaker 1: so I'll go to whole foods ask them to cut
22:35
Speaker 1: out portions and then I'll freeze it. And yet I
22:37
Speaker 1: always like to keep frozen vegetables, frozen fruit, just to
22:40
Speaker 1: make it easy if I'm in a.
22:42
Speaker 3: Pinch, Yeah, in a pinch. That's really smart.
22:45
Speaker 2: And the frozen note, it's really important to touch on
22:47
Speaker 2: here that you're getting the exact same amount, if not
22:50
Speaker 2: more nutrients when you're reaching for frozen.
22:53
Speaker 3: Why is that?
22:54
Speaker 4: Yeah, because it's going.
22:55
Speaker 1: To be picked during its peak, during its season, So
22:59
Speaker 1: blueberries aren't in season. By frozen blueberries, those were picked
23:02
Speaker 1: when it was in season, And it's gonna taste just
23:05
Speaker 1: as good. And you're using it in a smoothie most likely,
23:07
Speaker 1: or you're throwing in an oatmeal, it's gonna taste great.
23:10
Speaker 4: So and it's also convenient. You don't have to go
23:12
Speaker 4: to the store every week and get blueberries. You always
23:14
Speaker 4: have it in your freezer.
23:16
Speaker 1: Frozen spinach is something that I use in smoothies. Most
23:19
Speaker 1: people don't think to use it in smoothies, frozen spinach.
23:21
Speaker 1: They'll only use fresh spinach. Frozen cauliflower. I wouldn't use
23:26
Speaker 1: raw cauliflower, but I would use cauliflower rice and a smoothie,
23:29
Speaker 1: which tastes great. Utilizing the freezer is definitely key and
23:33
Speaker 1: great to making it easy for yourself.
23:36
Speaker 3: Yeah, especially if the fruits aren't organic.
23:38
Speaker 2: A lot of people don't think about like the time
23:40
Speaker 2: that it takes from when it gets picked to when
23:42
Speaker 2: it finally arrives in your supermarket. So to have one
23:46
Speaker 2: option where you know that, hey, this was like literally
23:49
Speaker 2: picked and like preserved, over picked, scent shipped whatever.
23:57
Speaker 4: Yeah the shelf. Yeah totally.
24:00
Speaker 1: And if you could support your local farmer's market, that's
24:03
Speaker 1: even better. I live near Union Square, so I go
24:06
Speaker 1: there all the time. I love to compost. I keep
24:09
Speaker 1: compost in my freezer. Eating seasonally is not only better.
24:13
Speaker 4: For the environment, but it's better for you.
24:15
Speaker 2: We talked about smoothies being like perhaps like a post
24:18
Speaker 2: workout pick. But for someone who is working out, perhaps
24:22
Speaker 2: a little bit later in the day and they're looking
24:24
Speaker 2: for something that's a little bit heavier or perhaps a
24:27
Speaker 2: little bit hardier, more of a meal, what kind of
24:30
Speaker 2: things would you recommend that they reach.
24:32
Speaker 4: For, right, right, right?
24:33
Speaker 1: Okay, So after a workout later in the day, you
24:36
Speaker 1: want to look Carbs, protein are going to be the
24:40
Speaker 1: most important thing after a workout.
24:41
Speaker 4: So I love a grain bowl.
24:43
Speaker 1: Cook a bunch of brown race, have it in your freezer,
24:46
Speaker 1: I mean, have it in your fridge, and then you
24:47
Speaker 1: could add a protein to it at avocado at sauces.
24:52
Speaker 4: I have a section in the.
24:53
Speaker 1: Book that are all bowls, and bowls are just so
24:56
Speaker 1: easy and fun to put together, and you can make
24:58
Speaker 1: them different every time on the sauce that you put on.
25:01
Speaker 4: So that's definitely my go to.
25:03
Speaker 2: Yeah, can we talk about sauces and stuff like that
25:05
Speaker 2: for just a second year? I feel like a lot
25:07
Speaker 2: of people struggle with like using the right sauce, or
25:10
Speaker 2: using too much sauce, or like completely uh sabotaging what
25:14
Speaker 2: they're making because they're dousing it in the wrong sauce.
25:17
Speaker 3: Like where do the right what's the right strategy with that?
25:20
Speaker 1: Okay, never buy store bought sauce. Let's just put it
25:23
Speaker 1: out there, don't It's yeah, it's so easy to make yourself.
25:26
Speaker 1: I always like roll my eyes if I look in
25:29
Speaker 1: someone's fridge and it's a bunch of dressings from Whole
25:33
Speaker 1: Foods and it says healthy on it, and like half
25:36
Speaker 1: of the bottle is oil.
25:37
Speaker 4: It's just not you.
25:38
Speaker 1: Could do better just if you have a little bit,
25:41
Speaker 1: if you have a mini chop. I love using a
25:44
Speaker 1: mini chop and making a tahini sauce to Heini's great,
25:47
Speaker 1: really rich and calcium. You could make so many sauces.
25:51
Speaker 1: I like to make sauce and freeze it. Another way
25:53
Speaker 1: to utilize the freezer if you're not gonna use all
25:55
Speaker 1: of it at once, but definitely stay away from the
25:58
Speaker 1: store bought stuff.
25:58
Speaker 4: There's so many additives that are not necessary.
26:01
Speaker 3: Not necessary.
26:02
Speaker 2: I feel like I became a grown up a little
26:05
Speaker 2: bit when I started making some of my own sauces,
26:08
Speaker 2: Influenced by one of my best friends who now is
26:11
Speaker 2: about to be a mother of two. I would go
26:13
Speaker 2: visit her for some time and every night she was
26:15
Speaker 2: just like shaking up a different bottle of dressing, and
26:18
Speaker 2: I was like, this is so easy. I don't know
26:20
Speaker 2: why I had such a mental block over doing this myself.
26:23
Speaker 1: And it makes such a difference because I have a
26:26
Speaker 1: few dressings in the fridge and I'm like, okay, salad
26:28
Speaker 1: could be born. I could just throw a ball stamic
26:30
Speaker 1: vinegar over it. But now I have this amazing dressing
26:33
Speaker 1: in the freezer. It makes them more exciting and different.
26:35
Speaker 1: Every single time.
26:36
Speaker 2: I would love to touch on desserts. It's something that
26:40
Speaker 2: a lot of us reach to. I know that for me,
26:44
Speaker 2: like half of the reason I run is for croissants
26:47
Speaker 2: and doughnuts and you know all this stuff. So let's
26:51
Speaker 2: talk a little bit about desserts and maybe what to
26:54
Speaker 2: keep in mind when it comes to reaching for them
26:58
Speaker 2: on the regular.
26:59
Speaker 4: Yeah.
26:59
Speaker 1: So I feel like I'm most known for my desserts.
27:02
Speaker 1: I've always been very I've always had a lot of
27:04
Speaker 1: fun in the kitchen and got creative when it comes
27:06
Speaker 1: to desserts.
27:08
Speaker 4: When I worked with Kara, she was really into dessert.
27:11
Speaker 1: Every single night she would have dessert, and that was
27:13
Speaker 1: so new to me, and I was just looking at
27:16
Speaker 1: the food she was eating. I'm like, these are empty calories.
27:18
Speaker 1: How could we do better? And I made this taeini
27:21
Speaker 1: fudge which had calcium in it because we're using tahini,
27:25
Speaker 1: and it was just let's level up the desserts. Let's
27:28
Speaker 1: look at desserts and see what we could put in
27:30
Speaker 1: them so they're not just empty calories. So a lot
27:33
Speaker 1: of the desserts I have in the book reflect those
27:35
Speaker 1: recipes that I've made over the years. I have things
27:38
Speaker 1: like black bean brownies, talk to oat cookies. I love desserts.
27:43
Speaker 1: I love cooking desserts. I don't think that you need
27:45
Speaker 1: a sacrifice taste if you're making a healthy dessert.
27:48
Speaker 4: It doesn't need to be bland. Yeah. I could talk
27:51
Speaker 4: about dessert all day.
27:53
Speaker 3: I could talk about desserts forever. We're Team dessert.
27:56
Speaker 2: I think it's interesting right to think about, Okay, this
27:59
Speaker 2: can be a but it can also be good for
28:02
Speaker 2: me a lot of people. Again, going back to that
28:04
Speaker 2: conversation over like the word healthy versus non healthy, Like
28:08
Speaker 2: I'm not the kind of person that's gonna sit here
28:09
Speaker 2: and be like, no, you can't have a cookie. But
28:11
Speaker 2: it is kind of smart and like a fun way
28:13
Speaker 2: to think about it if you can say to yourself,
28:16
Speaker 2: I'm gonna have this cookie, and also it's giving my
28:18
Speaker 2: body some really good stuff.
28:20
Speaker 1: Yeah, and also I shouldn't There shouldn't be any guilt
28:23
Speaker 1: associated with dessert, like own it. You're eating it, enjoy
28:26
Speaker 1: it and everything in moderation. Don't over indulge, even if
28:30
Speaker 1: it is tiny fudge, you know, enjoy that piece of
28:33
Speaker 1: dessert that you're having and feel good about it. So
28:37
Speaker 1: that's why I love the desserts in the book, because
28:40
Speaker 1: you're really getting to understand why I pick certain ingredients
28:45
Speaker 1: and feel good about eating them.
28:46
Speaker 2: Yeah, and that certain ingredients note is really important. I
28:49
Speaker 2: saw that you use dates a lot. Can we talk
28:52
Speaker 2: a little bit about using dates over something maybe like
28:55
Speaker 2: the sugar that someone would otherwise conventionally reach for.
28:58
Speaker 1: Yeah, So I'm a big and fruit sweetened desserts. I
29:03
Speaker 1: mostly use dates to sweeten things because you're getting the
29:06
Speaker 1: whole food, so you're getting fiber, you're getting nutrients versus
29:09
Speaker 1: more simple sugar. I do use maple syrup and coconut
29:12
Speaker 1: sugar in the desserts, which is fine. Everything in moderation again,
29:17
Speaker 1: and it is a dessert, so I make sure to
29:20
Speaker 1: keep away from those sugars in the morning because I
29:23
Speaker 1: don't think you should start your day with that. So
29:25
Speaker 1: I have like a blueberry muffin that's dates sweetened, but
29:29
Speaker 1: in the dessert section, I use maple syrup. It's really
29:32
Speaker 1: rich in minerals, so it's not all that bad.
29:35
Speaker 4: And I use coconut sugar mostly.
29:37
Speaker 3: And coconut sugar mostly.
29:39
Speaker 2: Okay, And then you did mention hydration at the very
29:42
Speaker 2: top of this talking about getting in water first thing
29:45
Speaker 2: in the morning. What kind of hydration should someone be
29:49
Speaker 2: quote unquote aiming for during the day, And why are
29:53
Speaker 2: you going to tell me that it varies from person
29:54
Speaker 2: to person.
29:56
Speaker 1: Yeah, so just like everyone's die, it's going to be different.
30:00
Speaker 1: What people are drinking is going to be different. Really
30:02
Speaker 1: depends on how much you sweat, your body weight, your age, hormones, so.
30:09
Speaker 4: There's no perfect number.
30:10
Speaker 1: But like old school, look at your piece, see what
30:13
Speaker 1: color it is.
30:14
Speaker 4: You'll know if you're hydrating enough.
30:16
Speaker 1: You'll know if you're hydrating enough based on your skin,
30:19
Speaker 1: if you're getting super dry skin, if you're thirsty. Like,
30:23
Speaker 1: those are all old school tricks, and I don't think
30:26
Speaker 1: we need to make a complicated same thing. You know,
30:29
Speaker 1: drink when you're thirsty, eat when you're hungry. It's so simple,
30:32
Speaker 1: and I think sometimes people like to overcomplicate it just
30:36
Speaker 1: so that they could, I guess, check a box or
30:39
Speaker 1: I don't know what. Everyone likes to make everything complicated.
30:41
Speaker 2: Right, Yeah, I mean there's so many different things that
30:45
Speaker 2: we've heard before, like the half of your body weight
30:47
Speaker 2: in ounces per day, that's like something to strive for obviously,
30:51
Speaker 2: Like you said, there are just like so many factors
30:53
Speaker 2: to take into conseration when it comes to how much
30:55
Speaker 2: we are hydrating during the day. Again, kind of what
30:59
Speaker 2: you were saying earlier about meeting an athlete where they're
31:02
Speaker 2: at when it comes to planning their nutrition. If you're
31:05
Speaker 2: trying to be quote unquote better about your hydration, you
31:08
Speaker 2: really have to start by meeting yourself where you're at. Like, Yes,
31:12
Speaker 2: it is fun to an extent for me to like
31:15
Speaker 2: look at this massive gallon water jug on my desk
31:18
Speaker 2: every day. I can't believe that I can say the sentence.
31:21
Speaker 2: I've actually finished it every day for the last week.
31:23
Speaker 2: It feels like a small miracle because when I used
31:25
Speaker 2: to think about drinking water, meeting myself with where I
31:28
Speaker 2: was at was me telling myself, Okay, you're at the
31:31
Speaker 2: point right now where maybe you're drinking a bottle a day.
31:35
Speaker 2: How can you meet yourself where you're at and get
31:37
Speaker 2: to two and then stick with two for a couple
31:41
Speaker 2: of weeks, get that under your belt, and then move
31:44
Speaker 2: to three.
31:44
Speaker 4: You know.
31:45
Speaker 2: So it's again like it's not getting down on yourself
31:47
Speaker 2: or the fact that you may not be doing quote
31:49
Speaker 2: unquote what you're supposed to do, but asking yourself how
31:52
Speaker 2: you can make positive tweaks to get to where you
31:55
Speaker 2: want to be.
31:56
Speaker 1: Yeah, and one thing at a time, like don't overwhelm yourself.
31:59
Speaker 1: That's a great go and focus on that until you're
32:02
Speaker 1: happy with where you're at, and you know there's always
32:04
Speaker 1: more that we could do, but like, be happy with
32:06
Speaker 1: where you're at and how far you've come.
32:08
Speaker 4: I definitely you're like reminding me that I never drink water.
32:12
Speaker 2: Everyone listening to this podcast is like, yep, yep, this
32:15
Speaker 2: is exactly me, exactly Okay. So we have talked about
32:19
Speaker 2: hydration and desserts and things that you should be keeping
32:23
Speaker 2: in your pantry, in your freezer. Is there anything that
32:26
Speaker 2: you always like to have in your refrigerator?
32:30
Speaker 4: Oh? Good question.
32:32
Speaker 1: So I always keep eggs in my fridge. That's something
32:35
Speaker 1: that's always there to restock easy protein and use it
32:38
Speaker 1: in baked goods.
32:39
Speaker 4: Always have oat milk. Big fan of oat milk in
32:42
Speaker 4: my coffee.
32:43
Speaker 3: Can we talk about oat milk?
32:44
Speaker 4: It's very controversial.
32:45
Speaker 1: I don't know controversial the knowledge to talk about oat milk.
32:49
Speaker 1: But I'm like, if oat milk's the worst thing you're eating,
32:51
Speaker 1: you're doing okay.
32:52
Speaker 4: Like people are so hard on themselves. Oat Milk's fine.
32:55
Speaker 3: Isn't it?
32:56
Speaker 2: But isn't it Like the store about oat milk is
32:58
Speaker 2: what they're saying is like could just be very bad
33:00
Speaker 2: for you depending on what brand are shopping.
33:02
Speaker 1: Yeah, they're saying they're safflower oil in it, there's canola
33:05
Speaker 1: oil in it. People think that it could be bad
33:08
Speaker 1: for you. I like it again, Like if oat milk's
33:11
Speaker 1: the worst thing that you're eating, it's totally okay. I'm
33:15
Speaker 1: putting it in my coffee. I'm not drinking cups of
33:18
Speaker 1: it right all the time. So I think you just
33:21
Speaker 1: have to be realistic with like how much of it
33:23
Speaker 1: you're having, don't overdo it.
33:25
Speaker 4: But yeah, I really like it as a milk alternative.
33:30
Speaker 1: I was having whole milk in my coffee before I
33:32
Speaker 1: was using that, and I generally, I genuinely like the
33:35
Speaker 1: taste of oat milk, and that's why I've been having it.
33:38
Speaker 2: Okay, we support oat milk, garantep oat milk. So you
33:41
Speaker 2: said eggs, oat milk. What else should we be keeping
33:43
Speaker 2: in there? Yeah?
33:45
Speaker 1: I always keep romaine lettuce because I always love a
33:47
Speaker 1: salad for lunch and I always have a dressing on hand.
33:52
Speaker 1: I also keep greens, spinach or kale because I like it.
33:55
Speaker 4: I like how versatile it could be.
33:57
Speaker 1: I could use it raw, but I could also use
33:58
Speaker 1: it for a saute and then not my fridge, but
34:02
Speaker 1: my freezer. I keep frozen salmon all the time, just
34:06
Speaker 1: an easy protein to have on hand. I'm trying to
34:09
Speaker 1: like picture what else is in my fridge. I love
34:11
Speaker 1: La Croix, so that's another thing. Sparkling water and soda stream.
34:15
Speaker 1: Always have sparkling water in my fridge.
34:18
Speaker 2: Okay, okay, so we said fish and eggs and oat
34:21
Speaker 2: milk and wow, okay, so these are like some pretty
34:23
Speaker 2: basic things. The greens are really helpful. I'm also really
34:26
Speaker 2: big on sauteing those. And then what about something you
34:29
Speaker 2: said try to avoid buying those store bought dressings, but
34:32
Speaker 2: other condiments. Is there anything that we should be wary
34:35
Speaker 2: of when it comes to what else we're putting onto
34:37
Speaker 2: our foods.
34:39
Speaker 4: Yeah.
34:39
Speaker 1: You would just be surprised how many things have added
34:42
Speaker 1: sugar and how you could easily get something without sugar
34:45
Speaker 1: if you just look at ingredient labels. So, for instance,
34:49
Speaker 1: almond butter always has added sugar, but like right next
34:52
Speaker 1: to it, there's one that doesn't have sugar, and it's
34:54
Speaker 1: not really going to be very clear on the label.
34:56
Speaker 1: So get used to reading ingredient labels and also learn
35:00
Speaker 1: about how it's listed. So the ingredient in the front
35:03
Speaker 1: of the list is going to have more than the
35:06
Speaker 1: one at the end. So usually you see salt at
35:08
Speaker 1: the ends because it's very minimal, But if sugar is
35:10
Speaker 1: in the beginning of the ingredient list, it usually has
35:13
Speaker 1: more of it, you know, on sweetened almond milk versus
35:17
Speaker 1: sweetened almond milk. Like those little adjustments to avoid added
35:20
Speaker 1: sugar could go a long way.
35:22
Speaker 3: So much goodness that came from this conversation.
35:25
Speaker 2: Is there anything else that we should keep in mind
35:28
Speaker 2: that we haven't touched on when it comes to fueling
35:30
Speaker 2: for better performance?
35:33
Speaker 1: Yeah, I feel like we did a really good job
35:35
Speaker 1: in covering timing. I don't know if I spoke about
35:37
Speaker 1: the timing after a workout, but you want to look
35:39
Speaker 1: to get something in within thirty minutes post workout. You
35:43
Speaker 1: can't get a smoothie in and you can't get you
35:45
Speaker 1: know exactly what you want.
35:46
Speaker 4: Just make sure that you have something.
35:48
Speaker 1: And I have a section in the book called Adventure Snack,
35:51
Speaker 1: So these are all snacks that are meant to be portable.
35:53
Speaker 1: So bringing something like that with you is a great idea.
35:56
Speaker 1: Any type of bar that you like, any food like,
36:00
Speaker 1: don't don't no eat because you don't have the perfect
36:04
Speaker 1: thing after after a workout, so timing of that is important.
36:08
Speaker 3: Don't worry about being perfect.
36:11
Speaker 2: I love it. I love it, Lottie. This was so informative.
36:14
Speaker 2: I'm so excited for you in this new cookbook. Give
36:17
Speaker 2: us all of your details. Let the hurdlers know. How
36:19
Speaker 2: do they follow along with you? Where can they buy
36:21
Speaker 2: your cookbook? We want to we want we want to
36:24
Speaker 2: know everything.
36:24
Speaker 4: Thank you.
36:25
Speaker 1: Yeah, you could buy the book wherever books are sold.
36:29
Speaker 1: It's available locally in New York at Barnes and Nobles,
36:32
Speaker 1: the Strand. You can also find it on Amazon and
36:35
Speaker 1: online on my website run on beds dot com.
36:38
Speaker 4: You could find the book.
36:39
Speaker 1: And I really hope that you just that you like
36:41
Speaker 1: the book, that it's approachable, recipes and you have fun
36:45
Speaker 1: in the kitchen. I think having fun in the kitchen
36:47
Speaker 1: is the most important part.
36:48
Speaker 3: Thank you so much. Again.
36:49
Speaker 2: I'm over at Emily a Body and at Hurdle Podcast.
36:52
Speaker 2: Another Hurdle conquered. Catch you guys next time.