Fueling for the New Year and Beyond

I found myself typing this out in the last few hours of 2020, the week had been a whirlwind. For all the hard moments of the past year there have also been the best, as a new mom of a now 9 month old and learning how to navigate this sweeter yet harder version of life. Now we are here at the beginning of 2021 and things seem different, but they don’t, you know what I mean? We see hope, but there is hesitancy. We have dreams, alongside drinking a nice long sip of reality. One of my favorite parts of entering a new year is resolutions, as in I don’t take myself too seriously but I love chasing a new goal or setting a number of books I hope to read, if it doesn’t happen I am not crushed but it is a fun way to track through the year. I also love the wellness arena (you probably already guessed that) and so this year I thought one of those goals could be to simply focus a few more of my blogs in that space, maybe just maybe. So here’s a little intro into what could focus more specifically on through the next 365 days.

Food. More specifically: breakfast.

Maybe I should put a trigger warning right there. We are just coming out of the holiday season when, for people of all shapes and sizes and wellness, we think about food just a little extra. For me, someone who has dealt with eating disorders (you can go back and read a little bit of my journey with Over-exercise and Orthorexia in previous blog posts), it already makes you feel the slightest tinge of discomfort. That’s okay. If you can keep reading I hope this encourages you, if you aren’t there yet let me say this: just keep doing the work. Surrender to the Lord, find a nutritionist and therapist, have a great support team around you. You are beautiful, made intricately unique and perfectly you, keep going.

So here we are in a new year, some people are creating both inwardly and outwardly goals towards health and some are just trying to get back “on track” from the reality of the holiday season and the copious amounts of sugar available to us. Let’s think about this though: maybe we all do need a reset? I am a firm believer of taking periodic accounts of the present and taking moments to reset. Absolutely not in an exercise 5 hours a day and restrict calories or food groups kind of way, that is never going to be the answer, but if you need to lose or gain weight there is more than just a calorie surplus or deficit, and for people that just want to detox it’s more than just two days of vegetable juice. So how can we all take a moment to reset and keep in normal rhythms?

So this brings us to breakfast! It’s the way we start the day, it’s the way we give our body the energy and nutrition to live life on purpose, and it helps kick start our metabolism to keep our bodily systems healthy. I could break out each of those three into separate blog posts, but that’s for another day (if you do want specific coaching I am a certified nutrition coach so feel free to reach out via my contact form). Breakfast doesn’t have to be boring if you want to healthy, but sometimes it does need to be quick. For many of you it is probably a combination of both. So here are three suggestions for ways to fuel your day, that are not only healthy but compatible to whatever lifestyle you have!

  1. Grab a cookbook and challenge yourself to create a new breakfast once a week or once a month.
  • The Runners Kitchen by Emma Coburn – this was just released at the end of 2020. Emma is a professional runner in Colorado who has long done food stories and posts on the side. She has come up with some healthy and colorful dishes!
  • Run Fast. Cook Fast. Eat Slow. by Elyse Kopecky and Shalane Flanagan – this cookbook was the sequel to their first Run Fast. Eat Slow. these recipes are all delicious full of Whole Foods that can fit any nutrition plan. They are flexible not overly time consuming and well-balanced.
  • Search the Internet for what you might be looking for specifically. Remember a consistent effort to include all food groups with whole foods is what you are aiming for.

2. You can never go wrong with the basics. Here is a general look at what a well rounded plate has to offer:

  • A carbohydrate – whether it’s a piece of whole grain toast w/ your favorite jam, half a bagel w/ a nut butter, or granola for a nutritious yogurt parfait your body needs carbohydrates for energy. Don’t leave these guys out!
  • A protein – breakfast has so many options here but eggs are probably the fan favorite! Try an egg scramble and throw in a few veggies (spinach, pepper, etc) for an extra kick of nutrition – OR – a healthy serving of greek yogurt added to the granola above. If you want to skip the hearty bacon, turkey bacon, chicken sausage or Canadian bacon are all other ways to get some protein into your morning. Vegan/Vegetarian? Chickpeas, quinoa, and chia are all great sources of protein.
  • Fruits – fruits aren’t always what they appear. Try to make sure you have different fruit options around the house. While we love bananas, snacking on them throughout the day isn’t a great idea so we keep some berries on hand as well. Add them to your parfait, slice up a banana for your nut butter toast, or just make a quick fruit mix in a bowl.

3. Some healthy grab and go options!

  • Rx AM Oats – I’ve always been a big oatmeal fan and RxBar has long been a staple for training because of their dense bars with whole ingredients. The Oats are no different, they give you protein, healthy fats, and a nice portion of carbohydrates all with clean ingredients to jump start your day! Chocolate and Maple are my favorite flavors but you can pick from four. Just add the suggested amount of hot water, let it sit for 2 minutes and you are on our way.
  • Premake some breakfast muffins – while I don’t recommend an extra large double chocolate muffin to start your every day, popping some muffins that have a great mix of clean carbs, fruits, and even some hidden vegetables are great way to get you out the door. Try this recipe.
  • Here is another idea that takes a little bit of prep but allows you to quickly get out the door in the morning. Egg muffins are higher in protein and low in carbs so be careful to make this your sole breakfast depending on your own health goals. You can pretty much add whatever ingredients you please, but they are best with some bacon or sausage, cheese, and chopped veggies.

So welcome to 2021, welcome to fresh starts. I hope this helps you wake up well in the morning and get an energizing start to your day! If you have any other ideas or thoughts on the suggestions above I’d love to hear them in the comments 🙂

Jordan

On 4 Month Olds and Updating

Last night was the first time little man slept semi-through the night in 3 full weeks. The 4 month sleep regression was so real for us. But it didn’t stop life from continuing on, work projects with deadlines, a crankier small human during the day, and a house that needs all its work done day in and day out. Fuelingherforward.com had gotten moved so far to the back burner I actually thought about turning her off. Then, one of my good friends, did a Q&A on her instagram and said something about your site being a true “home”, and it got me thinking, “maybe it wasn’t about pounding out new content as making sure that people felt like they had a place to come for resources and ideas”.

So, it brought me to today! I will still be blogging focused content once a month, but you will find a few new headers on the fuelingherforward.com homepage. Instead of blogging workouts and/or recipes, you will now find “Good Eats” and “Workouts” that are hosting a lot of that content. I will be updating all of those monthly, but I would also LOVE to hear if you’ve got some favorites. I can add them and credit you. I have also done a little bit of updating on my Resources page that I hope leads you to whatever you may be looking for.

Whether you are just beginning on a healthy lifestyle journey or you’ve been in it for some time I hope you can find a little bit of home right here.

It’s FINALLY Time

I’ve been hinting around my book for almost a year now, and ya’ll it’s within a week of being READY! So, what does that mean exactly? Well I first want to do a little Q/A about the 180 pages of words, so that all of you who have asked now can hop on board!

  1. Why has it taken another 6 months since your first author copy?!
    • In April I posted a picture with my author copy, but there was still something unsettled in my heart about it. Literally yesterday it felt like after a couple edits I felt the Lord saying: “NOW”
  2. What is it about?
    • It’s about how isolated and unaddressed lies led to body image issues I felt like I couldn’t escape from. About how my image + identity was found in my sport & in how others (specifically men) viewed me and it led to a lot of frustration and hurt. It’s about how Jesus has a plan to use it and to heal it all!
  3. Are there any hard topics?
    • YES! On the same note I believe an older teenage girl could handle it. We talk about Body Dysmorphia, Eating Disorders, the Female Athlete Triad, how mental health plays a role in it all, seeking professional help, and about how when we let men speak too loudly it starts drowning out the only voice that really matters.
  4. Is it completely based on a true story?
    • While I take examples from other people’s stories, it is completely non-fiction.
  5. Is this book about Jesus?
    • 1000% yes. While, it conquers hard lies and schemes of the enemy Jesus is what this is centered around and is the core of why this book was written. I felt that this reality of mental health and Eating Disorders in today’s culture didn’t provide the hope of Jesus in many settings.
  6. Are you going through a traditional publisher?
    • I did a lot of research on this, but I found that for first time authors who do not already have a “platform” it is easier to go the self-publishing route. So, I’m using Lulu, it allows me support as needed and a safe place to work.
  7. Why now?
    • I knew this book was supposed to be released before the end of this year, but was waiting for when the Lord finally gave me the peace and confidence to move forward.
  8. Are you scared?
    • This may sound like a silly question, but yes! I don’t feel equipped, knowledgeable enough, or like the best writer. BUT do I feel like the Lord gave me these words? Yes, and with that I will be obedient.

This was the hardest thing I’ve done (because patience isn’t a strong suit of mine), but something I am so thankful for and excited to see how God uses it. Thank YOU for coming on board with me. Do you have any questions? I would love to answer any you might have at jordan@fuelingherforward.com .

Until next time friends,

Jordan

Why San Clemente Quickly Became a Go-To Spot

Kristen is one of the friends you just want to have. She’s the most loyal and thoughtful friend and she also lives in a great spot in California. When I hopped off the plane in LAX Thursday night, we had only roughly talked about our weekend plans. She’s lived out there over seven years and we’ve been able to do all the landmarks during some of those trips (Santa Monica Pier, Beverly Hills, Disneyland) so there was nothing that I was overly drawn to do. 

To my surprise Kristen and Zack had this whole thing planned out. We stopped for a quick bite in Irvine with Zack and headed to San Clemente. She had booked us a cute little Airbnb right on the coast. San Clemente is the southernmost beach town in Orange County. We crashed pretty quickly Thursday night but were excited to enjoy this spot come Friday morning.

Local Coffee Shop

We headed to this cute little coffee shop just a short walk from our place called High Tide Coffee. Incredibly instagrammable except that pretty much every spot in this beach town is in this category. While the coffee was great, I really loved this spot because they let you pick you mug, and they had a nice assortment of pastries including gluten-free, dairy-free donuts. That is the mothership in my opinion! Plus, it was pumpkin flavored and even SoCal was a cool down from Atlanta, so it felt so much more like fall. 

Waterside Brunch

After we chilled for a bit that morning, we decided it was time for a true brunch/lunch. I am always trying to add brunch spots to my 30 before 30 bucket list items, and I was able to add quite a few places to that list this weekend. Our Friday spot was called Pierside, it didn’t sit directly on the water, but it had an ocean view, and was super reasonably priced. We helped ourselves to a shrimp and guac appetizer as well as some incredible avocado bruschetta. Our main dishes looked more like breakfast with a delicious egg scramble and the BEST (no exaggeration) fingerling potatoes. 

Savory American 

After a great beach day, we headed back on their great beach trail (a 2.2-mile one-way route that hugs the beach the whole way) to rest and get cleaned up. For dinner we headed to their downtown strip area, slightly off the water. There is no lack of options but we wanted some simple so we headed to a spot called The Local, I was feeling a little full since my body thought it was closer to 10pm and just grabbed a Thai Salad and some Brussel sprouts to share, who knew these would be the perfect example of a well done Brussel sprout. Blistered to perfection with a balsamic glaze was a fun way to stay simple, but tasty. Kristen got a monster burger which she said was delicious. 

Sweet Treat

If you want to know something about Kristen, she has a hankering for ice cream and as beach towns across the country do have no shortage of ice cream shops. We found this spot on Del Mar called South Swell Hand Dipped that had all natural, no additives selections of gelato. While at that point I was stuffed, we both tried several flavors and were blown away!

Cultural offerings 

Saturday morning, we went for a nice run out and back of the beach trail and had our hearts set on this crepery called La Galette. Located right next to Pierside we loved having a water view while we enjoyed our French breakfast. We split a sweet (berries and cream) and savory (chicken sausage, potatoes, and cheese) and thought both were 8/10. We walked around for a bit and decided it was time to make our way back towards Irvine for a special spa day that Zack had surprised us with. 

If you are a runner you’ll love the North Beach Trail that overlooks the water. It’s a 4.5 mile out and back and flat as a board, the ocean air providing a really nice breeze as the sweat starts to glisten.

10/10 would recommend San Clemente and we would go back again in a heartbeat. 

Have you ever been? Any other spots you love?

Back Pain: 3 Keys to Core Strength

I’m a chronic stander, it drives my husband crazy. While I do prefer to stand naturally, there is more to it than that: sitting for long periods of time causes too much discomfort. Read: I had a doctors note that allowed me to leave my 1.5 hour long classes in college early because the max I could sit was 45 minutes.

I was destined to back problems before I was born, my dad has struggled with chronic back pain since before I can remember. So, when I hurt my back at the end of my sophomore year of college I knew it could be long and drawn out, I wasn’t wrong. My junior year was basically a wash, and it was hard on my body and my pride. Don’t get me wrong, that year wasn’t wasted – it taught me a lot about just how much it would take to keep my back healthy. It also taught me a lot about myself, my pitfalls, and my resilience.

But now, almost 10 years later and I am learning every day about the routine it takes to keep everything on track. So here is a look into my weekly routine to keep my core strong and my back healthy.

  1. Yoga (2-3x/week) – If you’ve followed me for any amount of time you know that I am a strong believer in the power of yoga – all types. But I particularly like the strong and slow flows that help you stabilize your body, while strengthening your core. Depending on your pain, you might have to modify and that is okay and really a good thing. Just because everyone else is doing it, doesn’t mean you should!
  2. Careful stretching (daily) – Proper stretching is incredibly important for keeping muscles loose and the body flexible. However, depending on where you feel less than your best you have to be careful about overextending. If needed, ask a physical therapist to show you the do’s and don’ts for you.
  3. A core routine (2-3x/week) – here is a look into the core routines that I prioritize throughout the week:
    • Plank – not the like the fad, but true planking for minutes at a time. You can stay on your hands or drop to your elbows, just make sure to keep you core tight and your back level.
    • Plank Jacks – your arms hold a plank, while your feet jump out and in like a jumping jack. I usually do
    • Leg Lifts – This one can get you in trouble if you do not keep your back flat on the ground. You want to keep your core tight and your back flat while you lift your legs from 6″ off the ground to a 90 degree angle.
    • Single Arm/Single Leg Body Weight Dead Lifts – Your right arms slowly goes down while your left leg comes up to a 90 degree angle.

All together now!

3-5 rounds of the following:

  • 30-90 second Plank depending on ability level
  • 20 Plank Jacks
  • 20 Leg Lifts
  • 10/each side Dead Lifts

Do you have any other exercises to add to the list?! If you have any questions about chronic back pain or stability + strength work doesn’t hesitate to push that contact button above!

Happy Weekend Friends!

Jordan