Latest / Eat More Carbs | A Period Recovery Podcast / 102. Do You Need These Sports Dietitian Approved Snacks?

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102. Do You Need These Sports Dietitian Approved Snacks? · Eat More Carbs | A Period Recovery Podcast

• 0:00
  If you have been listening to the Eat More Carbs podcast, you
• 0:02
  know that Riley and I are both in our running era.
• 0:04
  To make sure that we're properly fueled for training, we're using
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  prime the body to kick start muscle recovery.
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  These antioxidant rich berries have a sweet and tangy flavor
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  and will level up your performance and recovery.
• 0:27
  Use code Riley for 20% off 20 packs and multi.
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  Please serve packs online at twobefore.com.
• 0:32
  This is the Eat MORE Carbs podcast.
• 0:39
  Hello and welcome back. This is the Eat More Carbs
• 0:41
  podcast. It's Jenny here with Riley.
• 0:43
  We are two dietitians that talk all about nutrition for the
• 0:46
  girlies. Welcome back.
• 0:47
  We're so excited to chat with these today.
• 0:49
  Today we're going to be sharing our high and low, so the good
• 0:51
  part of our week and maybe the part we wish had gone just a
• 0:53
  little bit differently. Then we're going to play a fun
• 0:56
  game of what's in your snack bag with a fellow dietitian live.
• 0:58
  And then finally, we're going to provide training update.
• 1:00
  If you didn't know, Riley and I are running a lot right now.
• 1:03
  Riley has an upcoming half marathon and I just announced
• 1:06
  the marathon that I'm running in May.
• 1:07
  So we'll share a little bit about what's going on with
• 1:09
  training. So before we get into our fun
• 1:11
  game of what's in your snack bag, Riley, what's your high and
• 1:13
  low? What's going on this week?
• 1:14
  This week I'm cold. It is the end of February right
• 1:17
  now. I thought we were maybe
• 1:19
  transitioning into spring, but it's still really chilly in
• 1:22
  North Carolina. I actually went for a run
• 1:24
  yesterday and it was freezing rain outside.
• 1:27
  But you know, I had to get it done.
• 1:28
  Like you just said, we're in our running era right now and I had
• 1:31
  this really weird experience happen to me that has never
• 1:34
  happened to me before. My tights got wet, my running
• 1:37
  tights got wet, and the rain actually started to freeze on my
• 1:40
  tights and my legs were covered in frost.
• 1:43
  Oh my gosh. I didn't realize it until I got
• 1:45
  back into the house and I was like, why are my pants like
• 1:47
  white? And it's because they had
• 1:49
  frosted. I didn't even know that like
• 1:50
  that could be a thing. I didn't either, but that's what
• 1:53
  happened. I I don't know if you are
• 1:55
  listening and this has happened to you, you have to let us know
• 1:57
  because I have played an outdoor sport my entire life.
• 2:00
  I've always been outside and I've never had this phenomenon
• 2:02
  happen. So I don't know if this may be
• 2:04
  like the tight material or something.
• 2:05
  You just have to let me know, do you?
• 2:06
  Have any tips for runners who are running outside in the cold
• 2:09
  right now? Because I live in Arizona, I
• 2:10
  don't really have to deal with that as often.
• 2:11
  So like, is there a beer or like a piece of running equipment
• 2:15
  that you're like, this has helped so much in the cold.
• 2:17
  I. Love the hand warmers, like the
• 2:19
  little things that you like, the hot hands.
• 2:21
  They have a ton of different names, but that has like really
• 2:25
  changed the game for me. We actually share them.
• 2:28
  Robbie and I like Hogo and use them like when he runs first
• 2:31
  thing in the morning and then I'll use them a little bit
• 2:32
  later, but it's just something that I never really thought of.
• 2:35
  But they're just like, I don't know, it just changes the game
• 2:37
  when your hands are warm. Yeah, what about your high?
• 2:39
  What's going on this week that's been?
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  Good recently I started this new thing where I celebrate my
• 2:44
  getting my period every single month with getting a new audio
• 2:47
  book So along with running right now I'm definitely reading a ton
• 2:50
  of books I've always loved to read and this is something that
• 2:53
  I've really kicked back up the last couple of years so I have
• 2:57
  Kindle unlimited, I'm a member of the library, but I love also
• 3:00
  doing audiobooks so I can listen when I run and when I walk.
• 3:04
  I have been celebrating each month with an audiobook and I'm
• 3:08
  on my period. So I was able to get a new
• 3:10
  audiobook I'm really excited about.
• 3:12
  I started a new series, it's called like Spark of the Ever
• 3:14
  Flame and I was able to get the second book in that series
• 3:17
  because. I got my periods.
• 3:18
  I love this. This is so fun.
• 3:20
  Is this another like fantasy series or are we venturing into
• 3:23
  different genres? I recently read Onyx Storm and I
• 3:27
  had a book hangover but I knew that this was coming so I have
• 3:31
  saved this fantasy series to be prepared to help me get over my
• 3:35
  Onyx Storm hangover. So I'm still in the fantasy
• 3:37
  genre right now. OK, I have to share this because
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  I know that I shared a couple weeks ago, maybe like maybe more
• 3:42
  than a month ago now, when you had shared that you were reading
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  Onyx Storm or that maybe you had finished it, you were in your
• 3:46
  reread already. And I was talking with a client
• 3:48
  the other day, and I mentioned something about the book series.
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  And she was like, I haven't read it yet either.
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  And I felt so seen because, like, she and I just, like,
• 3:56
  bonded over the fact that, like, we weren't like, super caught up
• 3:59
  in that. Yeah.
• 4:00
  And then we just like launched into this whole conversation
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  about like what books we were going to read and then we both
• 4:03
  decided we were going to read it together so that way we could
• 4:05
  like chat about it. So like I have a reading buddy
• 4:08
  to like help me through this. So I'm hoping that helps me get
• 4:10
  to the end of the series. I know I was like said I was
• 4:12
  going to do it to chat with you about it, but now I have like I
• 4:14
  have an accountability partner through my client.
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  So no, I definitely have to read it.
• 4:18
  That's super funny. I feel like I forced you to read
• 4:21
  books, so now you're forcing your clients to read books.
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  So we're just, you know, we're making all the girlies read.
• 4:25
  It's all good things. It's all good.
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  I mean, all the books that we're reading are have like strong
• 4:28
  female main characters. They're about like female
• 4:31
  empowerment. They give life skills.
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  I mean, I know that they're silly and they're for
• 4:35
  entertainment and there's a romantic piece to it, but
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  there's a lot of like life stuff and important lessons in the
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  book, so. I'm not opposed to it can always
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  take a good take away. How's your week going?
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  Hopefully the weather is better there than it is here.
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  The weather right now is like the perfect time of year.
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  It's so nice. So I really can't complain about
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  like good or bad weather because it's always consistent here.
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  That's the one thing about Arizona, like in the winter
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  time, you know, for the most part you're going to have a
• 4:56
  sunny day that is between like low 60s to like mid 70s and
• 5:00
  that's pretty consistent. And then in the summertime, you
• 5:02
  know it's going to be 110 every day.
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  So it's very consistent. You know what to expect out.
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  I feel really fortunate about that, which also makes training
• 5:09
  outside really easy. I don't do super great running
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  on a treadmill. So I'm like, I feel very
• 5:13
  fortunate for the weather right now.
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  That could probably be my high, but my low.
• 5:17
  As I've shared before, I recently moved into a new home,
• 5:19
  which is great. We love that.
• 5:21
  But the room that I am recording in doesn't have a lot of
• 5:23
  furniture in it and is quite a bit bigger than the room I used
• 5:26
  to record in when I lived at my previous home.
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  So I was trying to think of ways that I could like help with the
• 5:31
  echo that I'm getting because it's just a bigger room.
• 5:34
  And I was like, I will like make some curtains right before we
• 5:37
  hop on to record this episode. I don't know, like what I was
• 5:40
  thinking, I don't know. So I grabbed like an old blanket
• 5:43
  and I was like, I will just hang this on top of the blinds.
• 5:46
  It'll be no problem. It'll help with the sound
• 5:49
  situation and we'll be golden. Like perfect.
• 5:51
  This is like 3 minutes before I'm supposed to be on to record
• 5:55
  this episode with our guest today.
• 5:56
  Liv and I go to hang it up and the entire blind structure just
• 6:01
  comes right on down. I'm gonna have to like take a
• 6:05
  picture and show you because like on top of my bookshelf now
• 6:08
  there's like blind, like the thing that goes across the top
• 6:12
  of the blinds just in a pile over here.
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  Because I was like, I'm not getting this back up in 2
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  minutes. Like that's not happening.
• 6:18
  Like poor choices were made in a panic moment this morning.
• 6:21
  So do not be me. Do not make rash decisions when
• 6:25
  you're like, this is gonna work. That's not no, not smart.
• 6:28
  The things that we do for the Eat More Carbs podcast.
• 6:31
  No kidding. I think my high though is just
• 6:33
  gonna be. I think I've shared this before,
• 6:34
  but I'm trying to like eat fish at least one time per week to
• 6:37
  help get in some different nutrients to help with the
• 6:40
  different protein source. Like we love variety.
• 6:42
  So I've been trying to do that and I think I came up with like
• 6:45
  a fantastic new like marinade for my salmon.
• 6:49
  If it comes out like again, like I feel like sometimes like the
• 6:51
  first time you make something, it can be a fluke of like it
• 6:53
  tastes good. So if it comes out tasting good
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  again, I'll share it on my Instagram on my like meal prep
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  Mondays. I saw you were.
• 6:58
  Doing like a salmon bowl on Instagram.
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  Yeah, I had to stop on my way home last night because I was
• 7:04
  like, I'm refusing to make this without all of the proper
• 7:06
  ingredients. Like, could I have done it
• 7:07
  without the edamame? Yeah, probably.
• 7:09
  But I was like like no, I want it.
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  It just. Elevates it you I feel like you
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  cannot skip Actually I was going to say like you can't skip the
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  edamame, you can't skip the avocado, but you can't skip the
• 7:17
  rice. So like you can't skip anything.
• 7:19
  Right. Yeah, exactly.
• 7:21
  So you just have to have all the components, all the pieces in
• 7:23
  order for it all to come together.
• 7:25
  Today we're going to be playing a game of what's in your snack
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  bag with a fellow dietitian who's going to share a little
• 7:31
  bit about what she loves, what's always on hand for her.
• 7:34
  Slightly. We can get another perspective
• 7:35
  on things that dietitians always have on hand for snacks and
• 7:38
  things in our house. Hope you enjoy this episode with
• 7:40
  our friend Liv. Liv, welcome to the podcast.
• 7:42
  Hi, I'm so excited to be here. Thank you so much for taking
• 7:46
  some time to chat with us today. I know Riley and I are both
• 7:48
  really excited to kind of chat all things nutrition.
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  Before we get into some of our fun questions for you, do you
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  mind sharing just a little bit like your journey to become a
• 7:56
  dietitian and like who you are? Yeah, for sure.
• 7:58
  I think with anyone becoming a dietitian, there's some kind of
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  aspect of nutrition that they've always been interested in.
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  So whether that's just like food in general, like I love trying
• 8:09
  all kinds of different types of food and always was like the
• 8:13
  snacker growing up and just like always like trying to cook
• 8:17
  things in the kitchen. And really, I think the idea of
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  making this more of like a career choice really changed for
• 8:25
  me in high school. Whenever I was a high school
• 8:28
  athlete, I played field hockey and trying to just understand
• 8:32
  how, you know, nutrition impacts my performance and how to kind
• 8:35
  of get that leg up on the field to, you know, maybe take those
• 8:39
  next steps towards towards playing field hockey in college.
• 8:42
  And then also my mom actually was one of the people that was
• 8:46
  always doing some kind of diet and that definitely like
• 8:50
  affected me. And she also ended up doing
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  bariatric surgery and going through that process while I was
• 8:56
  in high school. And so she was talking about how
• 8:59
  she was meeting with a dietitian and like recording her food and
• 9:02
  all of those kinds of things. And so she kind of took me along
• 9:05
  in that process because I was very curious and thought it was
• 9:07
  so cool that she was getting to talk to someone and work with
• 9:11
  someone more one-on-one with nutrition.
• 9:13
  And I was like, I think I want to do that.
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  So then Fast forward, that's kind of why I went to college
• 9:18
  for nutrition specifically. And then that's really evolved
• 9:22
  over the years of what I kind of am doing.
• 9:25
  Obviously now I work one-on-one online with different athletes,
• 9:29
  different women, helping support them with their nutrition and
• 9:33
  fitness. But that's kind of how I got
• 9:35
  into it. I love that.
• 9:36
  I think we talked to so many people and Riley, you can
• 9:39
  correct me if I'm wrong, that have at some point in their life
• 9:41
  either had like a really positive or sometimes an even
• 9:43
  like very negative interaction with a dietitian or a nutrition
• 9:46
  professional. And that has kind of sparked the
• 9:48
  interest of becoming or, you know, starting a career in
• 9:51
  nutrition. So it's interesting to hear that
• 9:53
  you are another one of those individuals that like had that
• 9:56
  interaction at a young age and was like, I think I want to do
• 9:58
  that. Yeah, for sure.
• 9:59
  No, yeah, it was definitely something that I really enjoyed.
• 10:04
  And now like looking back at like the evolution of my career
• 10:09
  so far, I've been a, for about 6 years.
• 10:11
  The first job that I got as a dietitian was in a medically
• 10:14
  supervised weight loss facility. So we had nurse practitioners,
• 10:18
  we had personal trainers and us as dietitians.
• 10:21
  So we were kind of working all as a team to help our patients
• 10:25
  lose weight. And so some of them were going
• 10:27
  through a bariatric program through the hospital that we
• 10:31
  worked with, like closely partnered with.
• 10:33
  And then some people were just coming in and just meeting with
• 10:36
  us and would just go more of the lifestyle route, which is great.
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  So that's kind of how I started, which is interesting because I
• 10:42
  did have that background with like kind of understanding my
• 10:44
  mom's journey for herself and then now have kind of positioned
• 10:48
  myself working again with more athletes and women specifically.
• 10:53
  So that's kind of, you know, just so funny how things evolve
• 10:56
  and you kind of go down your passions.
• 10:58
  And that's what I love about being a dietitian too, is you
• 11:01
  can kind of follow your passions and what you're curious about.
• 11:04
  And there's always something else to kind of learn too.
• 11:07
  It's very diverse. That is so true.
• 11:09
  I feel my first job as a dietitian is so different from
• 11:13
  what I do now. But I'm like very thankful for
• 11:14
  that opportunity and the experience that I have in those
• 11:17
  settings. Even though like the clientele
• 11:18
  that I'm working with, the population that I'm working with
• 11:20
  is so different from what I am now.
• 11:22
  And like, I'm grateful that I have that, but it's not
• 11:24
  something I necessarily want to go back to either.
• 11:27
  Yeah, I agree with that. Today we're going to play a
• 11:29
  little game of like what's in your snack bag?
• 11:31
  Like things that you love as a dietitian.
• 11:33
  So first question as a dietitian, like what are you
• 11:36
  never leaving the house without having on you?
• 11:39
  Oh, definitely. Definitely not leaving without
• 11:41
  my water bottle for sure. I'm literally sipping on my
• 11:44
  water 24/7. I even tell my clients when
• 11:47
  they're struggling with drinking their water.
• 11:48
  I'm like, treat it like a baby. You wouldn't leave a baby
• 11:51
  unattended. So just take it with you and
• 11:54
  make sure you're attending to your baby throughout the day.
• 11:56
  Don't just take it with you and then you know, not talk to it or
• 11:59
  anything like that, right? Like sip on your water all
• 12:02
  throughout your day and as you're going throughout your
• 12:03
  lifestyle too, do. You have a go to water bottle.
• 12:06
  I love the hydro drug travelers, the 40 ounces.
• 12:10
  I love them. They're cute, they're colorful.
• 12:12
  But I also find myself coming back to my Hydroflas.
• 12:15
  That's what I'm drinking out of today.
• 12:17
  And then sometimes, you know, people give you cups as gifts.
• 12:20
  So then you just want to like change it out every once in a
• 12:23
  while too. So I don't necessarily have like
• 12:26
  a go to. I definitely try to mix it up.
• 12:28
  It just kind of depends. Above that, what about in your
• 12:30
  pantry? What do you always have stocked
• 12:31
  in your pantry as a dietitian? Lately I've really been on the
• 12:36
  dried fruit kick, so I just find that it's really easy to just
• 12:40
  grab some kind of, you know, quick carbs and obviously they
• 12:44
  have fiber and everything. So dried Kiwi has been like my
• 12:48
  go to recently. You can get them at Target, the
• 12:51
  good and gather brand, and they taste like sour candy to me.
• 12:55
  I also love pretzels. I think that's something like
• 12:58
  underrated. They are, you know, good carbs.
• 13:00
  They got sodium if, you know, just had a workout or something
• 13:03
  like that. So I like to keep pretzels on
• 13:05
  hand. Those are kind of my go to's
• 13:07
  right now. Pretzels are so good.
• 13:08
  Yeah. Do you have a favorite brand of
• 13:10
  pretzel? Like one that you would pick
• 13:12
  over another? Well.
• 13:13
  That is hard. Probably like I'm just like a
• 13:15
  rolled gold person. I like the thin ones.
• 13:19
  I'm not like a thick pretzels, but I would say so I'm
• 13:22
  originally from Pennsylvania and I also love soft pretzels and I
• 13:28
  feel like they're really popular in Pennsylvania.
• 13:31
  And anytime I've moved a lot and anytime I've gone anywhere else,
• 13:35
  like soft pretzels just don't hit like they hit in like
• 13:38
  Lancaster County with the Amish or Philadelphia or anything like
• 13:42
  that. So.
• 13:43
  OK, I have to ask then. Trader Joe's just came out with
• 13:46
  like a soft pretzel and everybody's been raving about
• 13:49
  it. Have you had the opportunity to
• 13:50
  try it? I have actually literally 2
• 13:53
  weeks ago I got him. Give us your review as the soft
• 13:56
  pretzel expert. What are your thoughts?
• 13:58
  OK, I think that overall they have a really good like texture,
• 14:03
  like softness. They're not like too doughy and
• 14:05
  they're not like too hard. I feel like super pretzel brand
• 14:08
  is like really hard and I don't love that.
• 14:11
  So like I would never get those. I think they're missing like the
• 14:14
  buttery aspect to like a fresh soft pretzel.
• 14:18
  So I mean, if you're making them at home because you can like put
• 14:22
  them in the oven to like heat them and like add this all if
• 14:25
  you want to do that, I would next time.
• 14:28
  I kind of just followed the direction just to see how it
• 14:30
  tastes on their own, but I would maybe add just like a little bit
• 14:33
  of butter whenever I'm adding the salt instead of like using
• 14:35
  the water to make it wet and the salt stick to it.
• 14:38
  OK, I love this. We have the advice from a
• 14:40
  pretzel expert on how to make the Trader Joe's pretzels even
• 14:43
  better. What would you give them?
• 14:44
  Like 0 out of 1010? Being like the best Philly
• 14:46
  pretzel you've ever had. Zero.
• 14:48
  Being like the worst one you've had.
• 14:49
  I would say like a 7.1, like they're definitely good if you
• 14:53
  want a soft pretzel at home and you don't have to take like all
• 14:56
  the time like the Auntie Anne's pretzel box kits or whatever
• 14:59
  that you can do at home. This is just a lot of work.
• 15:03
  So if you don't want to do that, these are like really quick and
• 15:05
  actually tastes good. So I would do that.
• 15:07
  OK, I feel like I need to try them now.
• 15:09
  Yeah. OK.
• 15:10
  What is always in your refrigerator as a dietitian?
• 15:12
  OK, lately I've had the Chobani complete drinks in my
• 15:17
  refrigerator as like a quick go to protein yogurt on the go.
• 15:22
  I can just grab it and run out the door if I need to.
• 15:25
  So love to have those on hand lately.
• 15:28
  Some kind of fresh fruit and some kind of vegetable is always
• 15:32
  in there and I usually have some kind of prepped protein source
• 15:35
  as well. Those are usually my go TOS that
• 15:38
  are just like always in my refrigerator.
• 15:41
  I feel like that's such a good like balance of everything that
• 15:43
  you just gave. What is your favorite, like
• 15:45
  prepped protein that you have on hand?
• 15:47
  Like what's the easiest for you? What's the most convenient?
• 15:49
  I'm pretty basic. I really just do like chicken on
• 15:53
  a regular basis. I personally don't get tired of
• 15:55
  chicken. I will throw it in the crock
• 15:57
  pot. That's probably like the easiest
• 15:59
  thing for me. My fiance prefers to do it in
• 16:02
  the air fryer. He kind of was like, oh, you did
• 16:04
  it in the crockpot this time. But I'm just like, it's
• 16:06
  literally so easy and I'll just do it with like some salsa and
• 16:09
  some seasonings, call it good. And that's usually just like an
• 16:12
  easy prepped protein option for me.
• 16:14
  I actually did this last night. I did it with like Buffalo sauce
• 16:17
  and I made like little Buffalo sliders.
• 16:19
  So that's just another easy thing to kind of throw in the
• 16:21
  crockpot and get that like shredded chicken.
• 16:23
  Shredding it up is definitely key.
• 16:25
  I just think it's a lot easier to eat and then you don't have
• 16:27
  these like big chunks. Of it and it's like you can use
• 16:29
  it so many different ways, yeah. No, exactly.
• 16:32
  That's what I like too, because sometimes I'm like you were
• 16:34
  saying rightly about the Buffalo chicken, I will just do like
• 16:37
  baked potatoes in the oven and then I'll just like kind of like
• 16:40
  load them up. Sometimes I'll throw broccoli on
• 16:43
  it and then like the Buffalo chicken or BBQ chicken or
• 16:46
  whatever it is. And it's so easy where you can
• 16:48
  use it for tacos or wrap or throw it on a salad or a, you
• 16:52
  know, power bowl sort of thing. And it's definitely very
• 16:54
  versatile. And then you're not eating the
• 16:56
  same thing all week. But it's easy and it is kind of
• 17:00
  similar. Yeah, and it takes, like, the
• 17:01
  cooking a different protein every night kind of out of the
• 17:04
  equation, which sometimes I think is the most, like,
• 17:05
  daunting part of, like, putting together a meal in the evening
• 17:08
  because for me, it usually ends up taking the longest.
• 17:10
  Oh, I love that. The prepped ahead of time, like
• 17:13
  in the freezer, in the fridge, protein source.
• 17:15
  Speaking of freezers, though, what do you always have in your
• 17:17
  freezer as a dietitian? OK, we are an ice cream lover
• 17:21
  household so I will say like there is always some kind of ice
• 17:25
  cream. I really have been loving the
• 17:28
  frozen like true through bites lately too.
• 17:31
  That's like really nice. I'll just grab a couple of those
• 17:34
  and that's great also. Then when it comes to like
• 17:37
  protein options, I would say I have like the just bare chicken
• 17:40
  bites. Love those to throw on a salad
• 17:44
  or something quick. And then actually recently when
• 17:46
  I was at Trader Joe's, I got their Turkey meatballs and those
• 17:50
  are actually really good. I don't know if you guys have
• 17:52
  ever had them. That was the first time that I
• 17:54
  had gotten them and I've been loving just I'll throw a couple
• 17:57
  of those in the airfryer and and then just have whatever other
• 18:00
  veggies or carb I have and just like make a bowl.
• 18:02
  Out of it. Riley might laugh at me over
• 18:04
  this one, but I don't know if you remember this Riley.
• 18:06
  I used to bring the Trader Joe's Turkey meatballs like almost
• 18:09
  every day for lunch during our internship because it was one of
• 18:13
  the few protein sources that like, I could afford because my
• 18:15
  sweet mom used to send me Trader Joe's gift cards.
• 18:17
  I love those, they're so good. Yeah, it's surprising how good
• 18:20
  they are. This is obviously a very
• 18:21
  dietitian thing to say but their protein to fat ratio is good
• 18:25
  because most meatballs I feel like are like you basically get
• 18:28
  the same amount of fat to protein so.
• 18:30
  There's a Korean type like spicy sauce at Trader Joe's.
• 18:34
  It is in the bottled section that is so good with those
• 18:38
  meatballs. I'll have to look what the exact
• 18:40
  sauce is, but it is like the easiest combination of like
• 18:43
  sauce meatballs. Highly recommend.
• 18:45
  OK, I would love to try that. Definitely let me know what it's
• 18:48
  called because the next time I go I like to get their sauces.
• 18:51
  Their red Thai Curry sauce is also a favorite of mine that
• 18:55
  I'll just throw with chicken and veggies and rice and call it
• 18:58
  easy meal. OK, I had a favorite sauce from
• 19:00
  Trader Joe's. This is turning into like a
• 19:02
  Trader Joe's like promo episode. But like no one is surprised.
• 19:05
  They had like a honey Aleppo sauce like years ago.
• 19:09
  And every time I go, I look for it and they don't sell it
• 19:12
  anymore. And I'm so mad.
• 19:13
  So if somebody from Trader Joe's or somebody listening has a plug
• 19:16
  to Trader Joe's, like, please bring back the honey Aleppo
• 19:19
  sauce. Thank you so much.
• 19:20
  Oh my gosh, that is great. I feel like Trader Joe's is one
• 19:23
  of those companies though, that like definitely has someone
• 19:25
  taking in like all of the requests and the feedback
• 19:28
  because I know that there's like petitions that you can sign to
• 19:30
  like get a Trader Joe's in your area if you don't have one.
• 19:33
  As a dietitian, what would you say that like your top tip is or
• 19:37
  maybe like your motto as a dietitian, like something that
• 19:40
  you want all of like your clients to know working with and
• 19:42
  things like that? Like what would that be?
• 19:44
  Yeah, I would say that snacks help.
• 19:47
  I literally actually have shirts that say snacks help and like my
• 19:51
  business on them because I am so passionate about the fact that
• 19:54
  snacks just get a bad rap. If we're being honest, in the
• 19:57
  diet culture world, it's like, oh, I'm trying not to snack, or
• 20:01
  like I'm snacking too much in the evening and then people
• 20:04
  aren't healing themselves properly throughout the day
• 20:07
  because they aren't packing snacks with them when they have
• 20:11
  really busy schedules. So that is my one thing that I
• 20:14
  try to kind of help people re understand, like what are good
• 20:18
  snack options that they can take with them on the go, when
• 20:22
  they're running errands, when they have long days, all kinds
• 20:24
  of things. And especially working with
• 20:25
  athletes, helping them get all of the fuel that they really
• 20:28
  need to. If they're only eating 3 meals a
• 20:30
  day, a those meals are going to be huge.
• 20:32
  And then second of all, just like having the right nutrition
• 20:36
  at the right time, so they feel energized for the different
• 20:39
  workouts and performance aspects of things too.
• 20:42
  So I love to tell people to eat their snacks and to drink their
• 20:46
  water too. That was something I used to
• 20:48
  always say. I, I recently moved to Wyoming
• 20:51
  and I was living in Florida before that, Such a big change,
• 20:54
  big change. But anyways, at the gym that I
• 20:56
  was working at, I was coaching CrossFit and the kids always
• 21:00
  knew. And honestly, even the adults,
• 21:02
  the other coaches as well, But I would always tell my kids after
• 21:04
  I coach their classes, make sure that you're eating your snacks
• 21:07
  and drinking your water. And they were always like, OK,
• 21:10
  Coach Liz. Like, it was always so cute.
• 21:12
  My favorite thing? What's your go to snack?
• 21:14
  Lately it's been the that's it root bars and like a jerky or a
• 21:21
  chopstick that's like my go to. If I'm running out the door,
• 21:23
  I'll just grab those. Both of those are available at
• 21:25
  Costco. Too.
• 21:26
  We don't have a Costco in Wyoming.
• 21:27
  I think the closest one is Fort Collins, which is where I go to
• 21:31
  Trader Joe's now. We'll take like a weekend trip
• 21:33
  like once a month or every so often I will have to get a
• 21:36
  Costco membership. I'm excited to to go to Costco
• 21:39
  because I see all the things and, you know, people post about
• 21:41
  what they're buying. I'm like, oh, you don't have a
• 21:43
  Costco. I have a Sam's Club.
• 21:44
  At least you have a Sam's though.
• 21:46
  Liv, so we have 4 questions for you to end the podcast.
• 21:49
  We talked a lot about pretzels, so I think I might know the
• 21:52
  answer to our first question. But because it is the Eat More
• 21:55
  Carbs podcast, we have to ask you what is your favorite
• 21:58
  carbohydrate? Yeah, I mean, I do love
• 22:01
  pretzels. I would say, though I do really
• 22:04
  love bagels as well. So I would go with like a Dave
• 22:07
  Taylor bread bagel and a little bit of cream cheese and feel
• 22:12
  great about that choice. Bagels.
• 22:14
  And pasta are like the two carbohydrates right now that are
• 22:17
  in the lead on favorite carbohydrate for the podcast.
• 22:20
  So you added another tally to the bagels.
• 22:23
  I think it might have overtaken the pasta.
• 22:25
  Love a bagel. We love the bagels here.
• 22:27
  What is your favorite pre workout fuel?
• 22:29
  I do like to stick to my go go squeeze packets.
• 22:33
  I think they're just so easy. It's just really convenient.
• 22:37
  And I know that like I'll always like feel good about that
• 22:40
  choice, but it kind of just depends on the day.
• 22:42
  Sometimes I'll change it up depending on like when I'm
• 22:45
  fitting my workout in. I'm usually like a mid morning
• 22:48
  to early afternoon person. Definitely a good quick little
• 22:51
  snack right before I go, just a little bit more energy.
• 22:54
  So that would definitely be my go to.
• 22:56
  Dinner. That's your go to.
• 22:57
  Too, Isn't it? Yeah, always have those in my
• 22:59
  pantry. What is your favorite post
• 23:01
  workout fuel? OK, post workout this is going
• 23:05
  to seem like, I don't know, very probably cliche as far as like
• 23:08
  sports nutrition goes, but I do love just a good glass of
• 23:12
  chocolate chocolate milk. It's probably my favorite.
• 23:14
  I wouldn't say I have it all of the time because it just depends
• 23:17
  on the day, but if I could choose and have chocolate milk
• 23:21
  on hand 24/7 I probably would have that.
• 23:24
  That is the clear winner of post workout fuel recommendations.
• 23:27
  I think almost everybody has said like chocolate milk and we
• 23:30
  cannot agree more because there's just nothing that like
• 23:33
  hits like a cold glass of chocolate milk like.
• 23:35
  After a hard workout, yeah, it is so refreshing.
• 23:38
  Definitely the last question seems to be the hardest question
• 23:41
  of the podcast and it actually has nothing to do with
• 23:43
  nutrition. But Jenna and I are big shoe
• 23:46
  people here, so we are very curious and a little nosy on
• 23:49
  What is your favorite pair of. Kicks, OK, I love to try new
• 23:54
  shoes. I would say if I'm just gonna
• 23:57
  wear like athleisure outfit out, which most of my wardrobe is, I
• 24:00
  feel like if I have to get dressed up and wear regular
• 24:02
  people clothes, I'm like, I don't know what I'm doing.
• 24:05
  I feel out of my element. How can I wear sneakers with
• 24:08
  this outfit and like adjust appropriately?
• 24:11
  So some kind of like colorful or cute Nike is usually my go to in
• 24:16
  general. However, as far as like actually
• 24:19
  working out goes, I did. I know you guys are in your
• 24:21
  running era and I got a new pair of running shoes and I tried
• 24:26
  them because a lot of my CrossFit friends love the TYR
• 24:30
  brand. Have you guys tried any TYR
• 24:32
  brand of shoes? I haven't, no, it's the pair of
• 24:35
  shoes. That I got, they are actually
• 24:37
  men's and I'll tell you why I got the men's option over the
• 24:40
  women's is because I don't don't like that They tell you whenever
• 24:44
  you get running shoes that you should size up like at least 1/2
• 24:47
  of the size, right? But that makes the shoe too long
• 24:51
  for me. So what I did instead is I got
• 24:53
  the men's version of the shoe that I wanted and just got the
• 24:57
  size that usually fits me in like the men's sizes.
• 25:01
  However that works. I think it's like two different
• 25:03
  sizes down or something like that.
• 25:05
  But then it's a wider toe box. So it still fits like your foot
• 25:10
  the way it's supposed to, but it's not long so you don't feel
• 25:13
  like maybe your foot is sliding forward and backward.
• 25:16
  But anyways, they're a TYR brand of running shield and they're
• 25:19
  like the RDX ones I believe in all white.
• 25:23
  Absolutely love them. They're probably one of my
• 25:25
  favorite running shoes that I've tried so far.
• 25:27
  Dang, what a review, Riley. We might have to try these.
• 25:29
  I'm really sad because my feet are too small for men's shoes.
• 25:33
  Oh no, that is sad. If I go down like a size and a
• 25:36
  half, I become a kids size. Oh.
• 25:39
  My gosh, that's so funny. I love that like thinking
• 25:41
  because I just had like so many light bulbs, like go off on my
• 25:44
  brain and I was like, well, I kind of have like a wide foot
• 25:46
  too. And I was like, this is such a
• 25:48
  smart idea. And then I was like, it's gonna
• 25:50
  be like A5. Like that's how small my feet.
• 25:52
  Are so well, I wonder if like boy shoes would work the same
• 25:56
  way? I don't know, I have to try them
• 25:57
  out. But you said Tyr.
• 25:59
  Yes, I do like a lot of their different shoes I would say too
• 26:02
  as far as like my lifting shoes go or more of a cross training
• 26:06
  shoe. I do love the RAD Globals.
• 26:08
  I do love those. We have so many good shoe
• 26:10
  recommendations from you. Definitely love seekers.
• 26:12
  Like I said, I like to try lots of different ones out.
• 26:15
  It is hard that a lot of these brands are just like online,
• 26:18
  like you can't just go to a store, so you're having to like
• 26:21
  buy them, figure out what size you are.
• 26:23
  Liv, thank you so much for being on the podcast.
• 26:25
  We so appreciate you being here and talking a little bit about,
• 26:28
  like things you always have on hand as a dietitian.
• 26:30
  If anybody wanted to follow along with you, reach out to
• 26:32
  you, what is the best way for them to find you?
• 26:34
  Yeah. I'm most active on Instagram so
• 26:37
  you can find me at Just live beyond the table and just shoot
• 26:41
  me a DM or let me know if you are doing any CrossFit
• 26:45
  competitions. That's primarily what I like to
• 26:48
  do. So if they're working on any
• 26:49
  skills or things like that, I would love to hear from you.
• 26:51
  We're. Going to leave Olive Liv's
• 26:53
  information in the podcast show notes.
• 26:54
  That way you can easily find her and reach out to her.
• 26:57
  Now that we have gone through a full Trader Joe's review and
• 27:00
  talked all about our favorite products and things that we
• 27:01
  always have on hand, Riley and I are going to be sharing our
• 27:04
  training update. We've both started kind of
• 27:06
  getting into our running era this point in time.
• 27:09
  Riley is like, my gosh, just a few days out from running your
• 27:13
  half marathon and I am also not too far out from running my full
• 27:18
  marathon in California in May. So Riley, what's going on with
• 27:21
  training this week? What does training look like?
• 27:23
  What are you feeling? How are you feeling about your
• 27:24
  upcoming race? I'm really excited about our
• 27:26
  upcoming race. I've shared before that like
• 27:28
  it's more of like a party pace. Like we're really excited to
• 27:31
  just go and run and hang out. We're going to be running
• 27:35
  through DC, which we both really like.
• 27:36
  You see, I'm Robert. My husband and I are going to be
• 27:38
  the ones who are running. But we both really like DC and
• 27:41
  it's just going to be fun. Like a lot of people dress up
• 27:43
  like the old president, so they'll be like Abraham
• 27:45
  Lincoln's like running around and all of that stuff.
• 27:48
  So still training, you know, I have my longest distance, my
• 27:51
  highest mileage this week. So gonna be kind of like peeking
• 27:55
  right now with my four runs this week and then just kind of
• 27:58
  slowly tapering down and getting ready, getting ready for the big
• 28:01
  race I guess. Well, next week we'll have to
• 28:03
  ask you about like how the peak mileage week went and like how
• 28:05
  you're feeling leading into your race, because I'm anticipating
• 28:08
  you'll probably pull back a little bit from that leading
• 28:10
  into into your race day. Yeah.
• 28:12
  And it's, it's crazy, I just, I have run so many halves in the
• 28:15
  past and the training for this one just like feels so different
• 28:18
  because I've usually taken a long break in between races and
• 28:22
  this race has been like 5 months between my last 1.
• 28:25
  So it's been nice to kind of like just continue training
• 28:27
  because, you know, I wasn't over training and under fueling and
• 28:29
  just completely sick of running. It's so great when it works out
• 28:32
  that way. It makes training so much more
• 28:34
  enjoyable. I love that for you.
• 28:36
  Do you already have a plan for, like, what you're gonna do for
• 28:38
  fuel the day of the race? I am like a big dummy person.
• 28:42
  I've shared a lot about this before, but like, I'm not really
• 28:45
  like an. Applesauce or gel girly?
• 28:48
  I know when I start doing marathon training just to get
• 28:50
  the amount of carbs that I need, I'll probably have to
• 28:52
  incorporate some gels. But right now I'm really just
• 28:55
  focused on the gummies. And because it is like a party
• 28:57
  piece half marathon, I'll be able to, you know, slow down and
• 29:00
  eat the gummies. I've also done so much practice
• 29:03
  with the gummies, like I'm pretty good at like eating them
• 29:05
  and continuing on. So I'll probably, you know,
• 29:08
  refuel around like mile three, mile 7, mile 10 and then placebo
• 29:12
  maybe at mile 12 just to like boost myself a little bit more
• 29:15
  to the end. The race actually starts at 8,
• 29:17
  which I feel like is really late for a race.
• 29:20
  So we've been talking about like we might just eat breakfast at
• 29:22
  the hotel because it will be available and it'll be open.
• 29:25
  And it just, it feels weird because most of the races I have
• 29:28
  done in the past like start at 6:30 or seven and I'll have to
• 29:31
  drive. But we wanted to be near the
• 29:33
  race so that we had access to like a bathroom and we could
• 29:37
  just easily walk to the start line.
• 29:39
  OK, this is so interesting that you brought this up because my
• 29:41
  marathon starts up 5:30 in the morning.
• 29:44
  So I am bringing my coffee machine and I am bringing my
• 29:47
  fuel. Like I know that I'm going to
• 29:48
  need to bring everything that I need for such an early race, but
• 29:51
  I picked the hotel because of the proximity to the start line
• 29:54
  and I was like, if I can stay inside, that's going to be a
• 29:57
  game changer. I'll share my training update
• 29:59
  real quick. Basically, we're just starting
• 30:02
  into the whole big blocks of marathon training.
• 30:04
  Long runs are in Saturdays, shorter and mid distance runs
• 30:07
  are throughout the week and then spacing in still some strength
• 30:09
  training to keep up with that too.
• 30:11
  I'm really going to make sure that like my legs, my hips are
• 30:13
  really strong for this one because I felt like that was the
• 30:15
  area that when I ran my last marathon felt the most fatigue.
• 30:18
  So I want to make sure that like, I am good to go, I am
• 30:20
  stretched, I am good on all of those aspects that like I felt
• 30:23
  could have used improvement the last time I ran my marathon.
• 30:25
  How many days a week are you going to be running?
• 30:27
  Four. I think that's a great number.
• 30:29
  Thank you so much for listening to this episode of the More
• 30:31
  Carbs Podcast. Like we've said so many times
• 30:34
  before, Riley and I wouldn't be here without the support and the
• 30:36
  listeners that we have on this podcast, so we so appreciate you
• 30:39
  being here. If you have questions for Riley
• 30:40
  and I, you can always find us on Instagram.
• 30:42
  You can find Riley at easy sports nutrition.
• 30:44
  You can find me at Jenna dot Fisher dot nutrition.
• 30:47
  Thanks again for listening. Please make sure you rate,
• 30:49
  subscribe and review. And as always, remember to eat
• 30:51
  more carbs.