Turning Point Power & Finding What’s Best for YOU!

Here is your disclaimer right off the bat: you know your body better than anyone else, you know what makes it come alive and what doesn’t (He has made you with specific passions), and if you are having trouble figuring any of that out or mental struggling with who YOU are message me jordan@creativekitchenrunner.blog I would love to chat! But here is a little bit about finding on-the-go snacks that helped change the conversation and fueled my body with what it needed:

5 weeks ago it finally clicked.

As a fighter of Mental Health when it comes to fitness & nutrition as well as a competitive athlete I couldn’t pull myself over the hump. After several months of trying this that and the other on the journey of getting back to healthy, gaining a good bit, and starting to shift my head to healthier thinking, I was in a rut. I knew I could physically continue by adding loads of carbs and sugar, but as a competitive athlete with low body fat that isn’t what I wanted to do to my body and knew it wasn’t the healthiest thing for my head. I wanted well rounded nutrition including fats and protein in unison with the carbohydrates that allowed me to feel confident and excited, not forced and exasperated.

Intro: Quest Nutrition., and lot’s of prayer…

I had heard about Quest before, and my General Manager at Big Peach Running Co, raved about them, but with an unhealthy mindset at the time I didn’t want another high calorie bar shoved in my face. HOWEVER, at the Hotlanta Half (go check it out – it’s one of my favorites) I decided to give it a shot after getting free samples at their tent. FIVE weeks later I’ve been able to put on more weight, and am competing at my best after two weeks ago breaking 20min in the first 5K of the Peachtree road race, and just being shy of breaking 40 minutes in the entirety of the race and placing better than I could have ever imagined.

BUT it’s not just the physical results that are encouraging and motivating, it’s the mental game that I no longer get anxious about eating protein bars, or that I’m going to feel terrible afterwards. The language is shifting in my story from anxious to confident, because of 1. Jesus first and 2. Brands that help you reach your specific goals towards getting back to healthy! It’s both a physical and mental journey that take time to relearn fueling yourself in order to make the most of the things that fill you with joy and passion – the uniqueness that He has made you so beautifully in! 

And I so want that for YOU. It’s not easy, it’s an every single day, but like I said in my last post find the people that will come alongside you and take that baby step TODAY!

SO how can YOU find the right fit? Here are 3 ways to start:

  1. Find out what your body needs and what makes it feel best! That means some experimenting.
    • We all know the diet trends > gluten-free, dairy-free, vegan, vegetarian, paleo, Whole30, but EVERY BODY IS DIFFERENT, and there will never be a one size fits all. Maybe you do have celiacs and gluten is a big NO, maybe you are lactose intolerant or don’t eat meat, maybe you just want to try a few things to see if it makes you feel worse or better – DO THAT. Try things and take notes on how your body reacts
    • NEVER stop being a student of yourself.
  2. Write down your goals.
    • Maybe you eat cheese 6x a day and you want to cut back on dairy – check out supplements that accommodate that, but have healthy carbohydrates and protein. RXBar is a great example of this! Or maybe you just want all around more protein to help with muscle building – you can check out Quest or RxBar.
  3. Research!
    • While there is no one size fits all, there are several companies that I love because of the clean ingredients that they use. Larabar, Kind Snacks, and RxBar are great ideas for clean eating, but they also have sugar from the fruits and berries they use. So, just look around see what might be a good fit there are so many options for on-the-go snacks will give you what you specifically need.
    • Of course not ever replacing the nutrition of raw foods, keep those first and foremost.

So what do I love:

Question Nutrition of course! And there is still time to save during Prime Day here.

Nuun Hydration! This might be for hydration but I can never NOT talk about them for their clean ingredients and the way I always feel refreshed.

RxBar: my go to snacker on the run – mostly because you can find me at Sbux and they stock them there – snag the Prime Day goods here

I hope this is helpful to you! Take your time and let things come as they may. Take notes, and always always remember the truths about who the Father says you are!

Jordan

 

 

 

 

 

Getting to Healthy & the Hands that Help

You are not alone. Maybe you need to read that 100 times to even start believing it, and if thats what it takes the rest of this blog post can wait, it’s on the internet it’s here forever.

Jon and I were sitting out on the porch outside our apartment when my phone rang, it was my mom. Answering it as usual since this wasn’t uncommon, her voice sounded more serious than normal. Her and my dad were on the other side as the four of us sat on the speaker about to dive in to a conversation that helped redirect my unhealthy course of taking “health” too far.  Starting to talk through the things that could help me come back to healthy was at times hard and uncomfortable but completely necessary.

You have to start by being okay having those conversations with those that love you.

HONESTY TIME: Around the time we got married three years ago I was heavier than I would have liked to be post swimming career and just getting into the running scene. When I got our wedding album back and realized just how far it had gotten everything changed, except this change was far too drastic. March of 2017 the weight had come off two-fold. When I came to the realization of how far I had let myself dive in to this lifestyle – it was devastating. Tearful and angry at myself and incredibly strong willed. why couldn’t I just flip a switch and it would fine? In my mind (which was skewed at the time) I believed it wouldn’t be that hard, but a few months passed with very little progress, and I realized this wasn’t something I could do alone.

So maybe you should stop right here… maybe the conversations have started but you are still trying to face it headfirst, on your own and you’re exhausted with little change; maybe you need to realize that the burden you are carrying is just too heavy, and that you were so sure of your independence that you forgot you have a Heavenly Father who wants you to be dependent on Him. And part of that is allowing your community and/or finding a community to come alongside you. 

So stepped in my parents who helped me build a strong community with a fountain of knowledge on all things fitness, nutrition, and all around mental & physical health. There were things I could have NEVER known for myself, and that’s likely true in whatever health or any type of challenge YOU may be facing!

My team was top. I honestly could never thank them enough. The people who called the darkness into light and helped get me on the train towards healthy were a rock. Even in the ugly conversations God used them to help reshape my future, and maybe more importantly – to give me one. Emotional, Mental, and Physical Health isn’t something to be taken lightly, it’s what allows us to walk out our purpose and calling and be the version of us He created and desires for us to be!

INVITE THEM IN. YOU AREN’T A BURDEN. YOU ARE LOVED CHILD OF GOD.

Now let’s talk about YOUR people, your community, your team, and if you are those people I want to encourage you also:

It’s okay to ask, it’s ok to speak up and let them know you are worried, and it’s okay to not have words to say and you just have to be. One of my close friends ended a conversation about where I was with the comment, “I didn’t know if I could ask or say something”. This was close to a year ago, but the comment has resonated with me. The person you love might not be ready to hear or deal with it, but it is ALWAYS ok to say something and ask questions for the sake of the ones you love. It also might be exactly what they needed to hear.

This stuff is messy. And it’s ok to be scared and it’s ok to be loud whoever you are – in the midst of battle or supporting and fighting alongside them. Community is important and YOU MATTER!

Wherever you fall or if you just want to tuck some of this away for anything in the future – here are a few resources:

  1. National Eating Disorder Association (NEDA) – this is a GREAT place to start if you have questions or concerns or are reaching out for help. Even if you don’t have the exact symptoms there are some great resources!
  2. Ilana Katz – Dietician – if you want to start getting some step by step coaching (in Atlanta)
  3. Run Fast Eat Slow – I’ve linked this before, but it is a great resource for healthy and mindful cooking, as well as how to think about food with a healthy lens!

**Also note I am writing this from the perspective of fitness, nutrition, and mental health, but it can be applied in so many ways**

I hope this encourages you to take steps on one side or the other if you find yourself in a similar situation.

We are all in this thing called life together, let’s encourage and love the best we can.

Jordan

 

The Kitchen Part of KitchenRunner…

Allie Kieffer is an inspiration.

In the latest article about her posted on Runner’s World (click here) she talks about her weight battle, and the beauty of gaining weight as an elite runner currently placing and running faster than ever. One aspect I’m digging in this article is the idea of not worrying about the calories, but the idea of putting as many nutrients on your plate as possible. You’ve probably heard a million times that a more colorful plate is a better plate, but what does that actually look like?

Olympian Shalane Flanagan and Elyse Kopecky have this amazing cookbook called “Run Fast, Eat Slow” (you can buy it here), and a new release coming August 15th called “Run Fast, Cook Fast, Eat Slow” (you can preorder it here). These are GREAT resources on how to truly NOURISH your body, not just eat in moderation, or carb load before a race or long run, but give your body the best nutrients it can with each meal. This makes the nutrition side of the mental journey that much easier as you begin to build discipline.

Mentally I’ve struggled with obsessing over numbers and intake and food groups, oh my! But all of ladies are helping shift thinking, training, and the conversation in the best ways!

So want a few ideas? Here is a breakfast, lunch, and dinner idea w/ the nutrients below:

Breakfast: 

  • 1 small banana with a 1/2 tbsp of peanut butter
  • 1/2 Everything Bagel (because I’m now obsessed with it)
  • 2 egg (1 egg white,  1 whole) scramble with veggies – I usually add onion, tomato, green pepper and garlic, sea salt and pepper.

**Nutrients: 62g Carbs, 6g Fat, 9g Fiber, 17g Protein, plus 450 g of Potassium, 20 mg of Calcium, and a small source of other major vitamins.

Lunch:

  • Berry Summer Salad w/ 2 cups greens, 1/2c mixed berries, 1/2 tbsp pumpkin seeds, and 1tbsp dried cranberries if desired
  • Mediterranean Turkey Burgers w/ salt, pepper, garlic powder, diced tomatoes, onions and peppers, add sliced avocados or cheese on top if desired
  • Plantain chips w/ 1/3tbsp coconut oil and sprinkled sea salt (bake 15-20 minutes at 350) and 1 tbsp ketchup if desired.

**Nutrients: 70g Carbs, 8.5g Fiber, 29g Protein, 21g Fat , plus 300mg of Potassium, significant Magnesium

Snack:

Carrots & Hummus

**Nutrients, good source of healthy fats, fiber, and vitamins!

Dinner:

  • (2) Sauteed chicken tenders w/ tomatoes and butter-basil sauce (2 tsp butter + sprinkled or fresh basil cooked in)
  • Roasted Sweet potatoes w/ coconut oil, salt and pepper (bake at 400 for 30 minutes)
  • Roasted Green beans & Brussel Sprouts w/ coconut oil, salt and pepper (add into sweet potatoes with 15-20 minutes to go)

**Nutrients: 40g Carbs, 35g Protein, 11g Fiber, 11g Fat , plus 700mg Potassium, Vitamin A & C overload

Dessert:

Trail Mix – 1/2 tbsp chocolate chips, 1/2 cup plain popcorn, 2 tbsp sliced almonds, and 2 tbsp dried cranberries

**good source of healthy fats and good for the sweet tooth!

Now here is the biggest part – adjust based on YOU. I like to graze so I might add a protein bar into my day or splurge with a slab of pancakes, cupcake or donut if my body is asking for carbs.

Listen to it – it knows what you need!

Also if you feel clueless, like me, on what nutrients you need and what it should look like according to numbers (which I say loosely – DON’T OBSESS OVER NUMBERS) , here is a helpful guide on a nutrition breakdown (Nutrition Data – SELF)

Hopefully this helps on the nutrition side of life. Don’t let it consume you, just be aware and conscious of your body and taking care of it with proper fuel!

If you have any questions or comments let me know!

Happy Monday!

Jordan