Happy Sunday! I hope you’re all having a nice weekend. This weekend, I made a quick trip up to Wyoming to spend some time with family. It was so nice to see everyone and to get to go for some walks with beautiful mountain views. Although if you’ve ever been to Wyoming, you know those views also come with high winds 😅.

If you read my monthly newsletter, then you likely already read my exciting announcement…I’m pregnant! Nick and I are expecting a baby boy due on the 4th of July. Sharing this news is both exciting and scary, as I mentioned in the monthly newsletter, but I’m so grateful to have had a smooth pregnancy so far and can’t believe we’re over halfway. I’ve even been able to continue running a decent amount and got a quick run in this morning before my flight back!

In Today’s newsletter:

• What’s for dinner? I’ve planned out your week in meals and snacks so you don’t have to! Check out my menu plan for the week, and some simple recipes to go with it.

• Weekly tip: Many symptoms runners experience, like bloating or chronic fatigue, can be related to nutrition, but they’re rarely caused by just one food or one nutrient. We’re looking at the “quick fix” trap, and why quick fixes, like eliminating foods or adding supplements, don’t always solve the problem.

• Science corner: You’ve probably seen products claiming to “boost your metabolism,” but what does that actually mean? This week, we’re breaking down what your metabolism really is, how it works, and what actually matters (and what doesn’t) for runners.

• Food for thought: Sharing my big news this week was bittersweet, and it had me reflecting on everything I’ve been through up to this point. I wanted to share what I learned and why this experience reminded me how important it is to always be kind to people.

Do you have topics, recipes, or thoughts that you’d like to see in the next Sunday Brunch Club? Reply to this email and let me know!

Listen👇🏼: to the most recent episode of the Fueling Forward podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners.

Happy March! I hope you’re all having a great first few months of the year. March always sneaks up on me with February being a shorter month. It’s hard to believe that in just one week it will be Daylight Savings Time and we'll finally have more light again! I know for early morning runners the time change isn't ideal, but I must say it's nice to have it stay light later than 5pm.

This newsletter is an exciting one because I wanted to share a personal announcement…I’m pregnant! Nick and I are expecting a baby boy due on the 4th of July and could not be more excited. I’m just over halfway at 22 weeks, and so far have been lucky to have had a pretty smooth pregnancy (aside from the first trimester taking me out with nausea 😅). I’ve still been able to run a few times a week, and even though it’s much slower and shorter than I’m used to, I’m grateful to be able to get out there.

This news may come as a surprise, but it was something I was waiting to announce because back in September, Nick and I went through a miscarriage over Labor Day Weekend when I was 10 weeks pregnant. I’ve gone back and forth on whether or not I wanted to share that part of our story, but ultimately I decided that it’s something that needs to be talked about more and I want to be a part of that conversation.

I had no idea how common miscarriages are. In fact, my doctor told me that 1 in 4 pregnancies end in miscarriage. I don’t want this number to scare anyone, but instead to help make someone else going through it feel less alone. It’s an incredibly isolating experience, and my first instinct was to blame myself or assume I did something wrong. It took a lot of work for me to change my thought process from feeling mad at my body, to being grateful that it did what it needed to do to allow me to have a healthy pregnancy in the future.

When I shared what I was going through with friends and family, I was shocked to hear that every single person had either been through it themselves or knew someone else who had. It’s a topic that is deeply personal and I completely understand why people don’t want to share such a painful experience, but I found that hearing other people’s stories who had been through it and had gone on to have healthy babies is what got me through the darkest days. I felt so much less alone when I realized how prevalent this aspect of women’s health care is, and that there is no need to feel guilt or shame for having gone through it.

Pregnancy after loss is a different experience. What should feel like an exciting time instead feels very uncertain and stressful. I was hesitant to tell people, make a registry, or even allow myself to picture life with our baby. After our 20 week anatomy scan looked great, I felt like I could finally breathe and start to share our news and celebrate. It still feels scary and vulnerable to share, but I’m choosing to be hopeful and positive that our rainbow baby will join us this summer.

The New York Marathon was extra special to me because I was actually training for it throughout my first pregnancy, took a break when I went through the miscarriage, became pregnant again, and raced the marathon at 5 weeks pregnant. It felt like a special way to connect the two pregnancies and to honor my body and what it had been through.

My lesson from this experience is that our bodies are strong and capable. It can be hard to trust them, and even harder to not have control over what is happening, but giving yourself grace and having patience can go a long way. If you’re going through something hard, talk to trusted friends or family members! You might be surprised to find they can relate more than you think, and we all need human connection now more than ever. Whether we’re ready for it to or not, time will go marching on, so surround yourself with support and reach out to those you love. You never know what someone might be going through!

In today’s newsletter:

• Recipe highlight 🥣 - One of my current favorite recipes is raspberry chia seed pudding. It’s such a simple and versatile recipe, and there are so many ways to enjoy it.

• Quick tip 💡- Do you struggle to listen to your hunger signals? I wanted to share a few easy questions you can ask yourself to help you learn more about what your body is trying to tell you.

• Rapid fire thoughts 🔥 - We had a lot of sports going on these past two months, from a World Cross Country Championship held in the US to the 2026 Winter Olympics. Today, I’m sharing the stories to know from the running, sports, and nutrition world.

Fueling Forward Announcements

Since I will be going on maternity leave in July and I work with people in 3 month increments, my final cohort of athletes for 1:1 coaching will be in April. After that, Fueling Forward’s newest dietitian Alexa will be taking on all athletes who reach out. If you’re interested in working with either of us, learn more and reach out below!

• 1:1 Nutrition Coaching - This is a great option for anyone looking for a more personalized approach. If you have specific health concerns, struggle with your relationship with food, or need more support, we offer 1:1 coaching for athletes and active individuals at all levels. Fill out an application today before spots fill up!

Recipe Highlight - Raspberry chia seed pudding

Photo by Milada Vigerova on Unsplash

Chia seed pudding has become more popular over the last few years, and every time I’ve had it I’ve loved it. After getting a Costco sized bag of chia seeds, I decided to do some experimenting with making it at home and came across this recipe for raspberry chia seed pudding. It’s incredibly easy to make and is so tasty, plus you can add different mix-ins or toppings to keep it interesting.

Here are some nutritional highlights of this recipe:

1. Chia seeds - Obviously the star of the show in this recipe, chia seeds are considered a nutrient powerhouse. They are a great source of omega-3’s, a naturally anti-inflammatory nutrient that can boost heart health, recovery, and brain function. Chia seeds are also packed with fiber, and the 2 tbsp in this recipe provides 10g!

2. Raspberries - One of my favorite fruits, raspberries are rich in many vitamins and minerals. Most notably vitamin C, which is important to get plenty of this time of year to help boost immune function. Since raspberries aren’t currently in season I use frozen ones, which pack just as many nutrients as fresh.

3. Yogurt and milk - This recipe provides a serving of calcium, which is important for bone health. It also packs 15 g of high quality protein if you use dairy or soy based products, making it the perfect balanced snack.

I love chia seed pudding because it’s so versatile and can be eaten in so many ways. Not a raspberry person? Use frozen mango, blueberries, strawberries, or any combination of fruit!

The main ways I’ve been enjoying this recipe lately are:

• For breakfast with a drizzle of peanut butter and topped with granola

• As a snack with some shredded coconut

• For a sweet treat at night topped with chocolate chips or a drizzle of melted chocolate

If you make this recipe, be sure to share it on Instagram and tag @fueling_forward or respond to this email and let me know what you think!

Want more than one recipe per month? Upgrade today to the Sunday Brunch Club to get recipes like this every Sunday morning. You can sign up for free today and get a 2 week free trial!

Quick Tip

Hunger is a signal our body sends us when it needs something, but we’re not always good at listening to it. Many of us chose to ignore our hunger, or maybe we simply never feel hungry. Today, I’m breaking down what your hunger (or lack there of) is trying to tell you and how you can listen.

Photo by Szabo Viktor on Unsplash

As a society, we have a lot of mixed messages going around about hunger. We’ve been told that it could be boredom or thirst instead of true hunger, and while sometimes that is true, it’s not the case the majority of the time. Our body was built to tell us exactly what it needs and when, but the less we listen the harder it gets to determine when we should eat.

So instead of trying to ignore your hunger, or seeing it as a bad things, here are a few questions you can ask yourself to better understand your hunger cues:

1. When did I eat last? - You should be feeling hungry about every 2-4 hours depending on the person, activity level, age, etc. If you’re feeling hungry sooner than that, chances are you didn’t eat enough at your last meal or snack. Try increasing those portion sizes to see if that helps. If you aren’t hungry after 4 hours, you might be experiencing some appetite suppression due to training, stress, lack of sleep, under fueling, or even heat. Try eating something small or using a liquid option.

2. Has my training changed?  If you’ve noticed an increase or decrease in your appetite, changes in training volume or intensity may be to blame. Sometimes more and harder training can increase your appetite, but sometimes it can also suppress your appetite if you jump up too quickly without the nutrition to support it. If your training increases, so should your fueling regardless of how your appetite shifts!

3. Did I balance my meal or snack? At meals, the goal is to make sure you have a source of carb, protein, color and fat. At snacks, the goal is to pair a carb with a protein. This approach will help stabilize blood sugar, maintain energy levels, and prevent extreme hunger or fullness. If you were missing one of those component at your last meals or snacks, that may be why you’re feeling hungry! Try adding whatever component you were missing to see if this helps you feel more satisfied.

4. Am I intentionally eating less right now? I see this often in athletes who are injured, taking a day off, or are in the off season. They feel like since they are training less they should be eating less. The reality is that your body’s energy needs don’t change that much that quickly, and if you are injured it may even need extra to help with healing and support cross training. If you’re noticing more hunger during down periods, listen to your body by increasing your fuel amount or the frequency of your eating to support your body’s demands.

5. Do I have other symptoms of needing to fuel?  Your body will often send other signals of needing fuel besides just physical hunger. Some people experience a headache, become more moody, get sleepy, or struggle to focus at work or school. Using these as hunger cues can also help you get ahead of extreme hunger so you can keep your mood and energy levels more consistent, and avoid overeating at meals.

6. Am I experiencing stress or lack of sleep? Stress and sleep can both influence your appetite. This is normal and usually is temporary. Take extra care during these periods to fuel, and if you just don’t feel hungry aim for smaller, more frequent meals rather than 3 large meals. High stress, lack of sleep, and under fueling can create the perfect storm to send you into an injury or overtraining, so even if you don’t feel hungry it’s important to recognize the added strain on your body and continue to fuel as best as you can.

Remember, hunger is not a bad thing and your body isn’t trying to trick you into over eating! If you’re someone who feels like they have unpredictable hunger levels, or tends to wait until they’re starving to eat, getting into a consistent fueling schedule can help! Your body’s internal clock (called your circadian rhythm) will catch on and after a couple of weeks, it will get much easier to stick to that schedule and feel hunger before it gets out of hand. Learning to listen to and honor your body’s cues can help take the guesswork out of fueling, making it much less stressful. Reach out it you need support creating a fueling schedule that’s right for you!

If this was helpful and you’re looking for more ideas on meals and recipes, I post my own weekly menu plan for breakfasts, lunches, dinners and snacks, and include any recipes I’m using. Upgrade today to the Sunday Brunch Club to get my weekly meal plan every Sunday morning. You can sign up for free today and get a 2 week free trial!

Rapid Fire Thoughts

Some great races happened in January and February, from cross country wrapping up to some fast times indoors and on the roads. Check out the biggest stories from the running, sports, and nutrition world in today’s newsletter: 

• The World Cross Country Championships were held in Tallahassee, FL, on January 10. Agnes Ngetich won the women’s race, securing Kenya’s 10th consecutive individual title. The U.S. women’s team finished fourth overall, while the mixed relay team placed fifth.

• The Houston Half and Full Marathons took place on January 11 - historically one of the fastest courses in the U.S. In the half marathon, Taylor Roe ran 1:06:20 for second place, moving to No. 2 on the U.S. all-time list. In the marathon, Sara Hall started as a pacer but went on to finish second in 2:26:26. Nine additional women hit the U.S. Olympic Trials qualifying standard.

• The 2025–2030 Dietary Guidelines for Americans were released in January. We covered these guidelines in one of our recent weekly newsletters, but it’s worth noting: while the Guidelines emphasize protein and limiting added sugars and refined carbohydrates, they are not designed with endurance athletes in mind.

• Indoor track is in full swing, with the U.S. Indoor Championships happening this weekend. Performances have been incredible across the board; it’s hard to narrow it down to just a few! Here are just a few highlights:

  • Keely Hodgkinson set an indoor world record in the 800m.

  • Just 8 months after giving birth to her second son, Elle St. Pierre reclaimed the indoor 1500m American record in 3:59.33.

  • NCAA indoor records are being rewritten, with the 600m, 1000m, mile, and 3000m all broken in the past six weeks, and the season isn’t over yet!

• The Black Canyon Ultras took place February 14–15 and serve as a qualifier for Western States. 2021 Olympic bronze medalist Molly Seidel secured her spot at Western States - which is so cool to see the successful transition from marathon running to ultra trail running, which really are two completely different sports in the eyes of the beholder. 

• And we’d be remiss to not mention the incredible performances at the 2026 Winter Olympics! Here are a few of our favorite stories:

  • Alysa Liu won gold in both the individual women’s figure skating event and the team competition. If you don’t know her story, she retired at 16 after falling out of love with the sport, then returned two years later on her own terms, and went on to win double Olympic gold. A reminder that enjoying your sport is important for long-term success, you don’t have to choose your sport over your joy.

  • Mikaela Shiffrin earned her second Olympic gold medal, 12 years after becoming the youngest slalom champion in 2014. Her performance is a testament to resilience and self-belief, after not medaling in the previous Olympics, facing public scrutiny, and navigating the loss of her father in 2020.

  • Eileen Gu of China earned one gold and two silvers in freestyle skiing (halfpipe, big air, and slopestyle). When asked whether her performance felt like “two silvers gained or two golds lost,” she rejected the framing entirely, reminding us that success doesn’t have to be defined as a win vs. loss, but that we get to define it for ourselves.

As we head into March, I hope you’re able to enjoy whatever training looks like for you right now and to soak up every minute of that extra daylight.

Stay fueled,

Maddie

Get More from Fueling Forward

1. Follow me on Instagram 

2. Upgrade your subscription to Sunday Brunch Club so you can receive weekly newsletters on Sunday mornings with a menu plan, recipes, accountability challenges, nutrition myth busters, and more! It’s only $5/month (the price of 1 cup of coffee), and you get 2 weeks free to try it out!

3. Listen to the most recent episode of The Fueling Forward Podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners

I hope everyone is having a great weekend! This weekend is one in between weekends of travel for me, so I spent it catching up on laundry and cleaning. Not the most exciting, but it does feel good to get all that out of the way before the week gets started. Even on the boring weekends, I try to do at least one thing that fills my cup. This weekend, Nick and I ran at our favorite trail then got coffee and donuts, one of my favorite treats.

Although I’m not currently training for anything, I’ve been trying to be consistent with running and lifting to keep some level of strength and fitness. I will be training for something soon though, and I’ll be making a big announcement in my monthly newsletter that comes out on 3/1 so keep your eyes out for that 👀.

In Today’s newsletter:

• What’s for dinner? I’ve planned out your week in meals and snacks so you don’t have to! Check out my menu plan for the week, and some simple recipes to go with it.

• Weekly tip: Everyone experiences bad body image days. Today, we’re looking at how to approach and navigate those thoughts, which can be difficult when we aren’t feeling our best.

• Science corner: Can a mushroom in your coffee or a capsule of herbs really make you more resilient to stress and improve performance? Adaptogens are trending, so today, we’re looking at the research to see if adaptogens are something you should add to your supplement regimen.

• Food for thought: I’ve been watching the winter Olympics and have been so incredibly inspired by several athlete’s stories. There have been a few specific stories that I think are so important for young athletes to hear, and I wanted to share my thoughts on those today.

Do you have topics, recipes, or thoughts that you’d like to see in the next Sunday Brunch Club? Reply to this email and let me know!

Listen👇🏼: to the most recent episode of the Fueling Forward podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners.

Happy Sunday and happy long weekend! I love a 3 day weekend because it actually feels like you get a full weekend. With a 2 day weekend, Friday you’re tired from work, Saturday is your main day to enjoy the weekend, and then Sunday you have to get ready for a whole new week so it really feels more like a 1 day weekend.

Nick and I took full advantage of this 3 day weekend and drove down to Scottsdale to visit some of his family. We got to enjoy some time by the pool, go for some nice runs and walks, have some great meals out, and Nick went golfing while I enjoyed a spa day 😌. It was the perfect little relaxing getaway!

In Today’s newsletter:

• What’s for dinner? I’ve planned out your week in meals and snacks so you don’t have to! Check out my menu plan for the week, and some simple recipes to go with it.

• Weekly tip: Are you someone who struggles with stomach issues on your runs? If so, I have a few tips for you to help you troubleshoot and avoid those pesky bathroom stops.

• Science corner: Protein powder is everywhere, but is it really helping your running? This week, we’re looking at protein powders so you know if and when you should be reaching for the scoop.

• Food for thought: Did you catch the Mike Tyson commercial on Super Bowl Sunday? If you’re feeling just as disturbed by it as a I am, I’m breaking down my thoughts around this messaging and why this rhetoric is so harmful.

Do you have topics, recipes, or thoughts that you’d like to see in the next Sunday Brunch Club? Reply to this email and let me know!

Listen👇🏼: to the most recent episode of the Fueling Forward podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners.

I hope everyone is having a great weekend! I had one of my most social weekends yet since moving to LA and it was so nice. One of my favorite things about the sport of running is how many connections you make. Throughout my time in college and as a pro, there were so many runners I would consistently race against who became friends. A runner I used to race with often is out in LA for a bit, so she reached out and we went on a run together on Friday. I’ve also reconnected with someone I met through collegiate running who lives out here, and we went for a run yesterday on the Santa Monica boardwalk.

I find it so amazing and so comforting to know that there are people I’ve crossed paths with who I will always share a common interest with, and it makes those connections so much deeper. It’s so special to be able to reach out and say “hey lets meet up for a run!” and somehow, no matter how long it’s been since you’ve talked to someone, it’s never awkward and there are always things to talk about. Like I said, it’s a special sport!

In Today’s newsletter:

• What’s for dinner? I’ve planned out your week in meals and snacks so you don’t have to! Check out my menu plan for the week, and some simple recipes to go with it.

• Weekly tip: No doubt you have heard food marketing buzzwords, such as “natural,” “cleanse,” and “superfood.” But what do these buzzwords actually mean? Today’s tip will help you better navigate those words in the store so you can make an informed decision.

• Science corner: One of the latest nutrition trends that has been circulating are peptides, and they have been promoted by influencers, government officials, and biohackers alike. Today, we’re looking at what peptides are and what you need to know about them.

• Food for thought: Are you like me and are constantly telling yourself “if I can just get through this week, then things will get easier” but then somehow find that they don’t in fact get easier? I wanted to share my thoughts on taking things one day at a time and trying to live more in the moment.

Do you have topics, recipes, or thoughts that you’d like to see in the next Sunday Brunch Club? Reply to this email and let me know!

Listen👇🏼: to the most recent episode of the Fueling Forward podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners.

Happy February! Since the 1st of February falls on a Sunday, I decided to do a special crossover between the Sunday Brunch Club and Fueling Forward Newsletter. That way, everyone can experience Sunday Brunch Club today!

I hope everyone is having a great weekend! My weekend was busy but very productive. Something I like to do at the start of every year is spend some time reorganizing so that I can get rid of things I don’t use anymore and declutter my space. My mom used to have her own organizing business, and since she was out visiting this weekend she offered to help. She absolutely crushed it making our small space more functional, and we only had to make one trip to IKEA 😅.

Running has been pretty unstructured for me lately which I’m really enjoying. I mostly run from our apartment, which means every run is a hill workout (we live in the Hollywood hills). Runs have been a little slower, but I’ve been loving getting outside everyday whether it’s for a run or a walk. I’ve also been loving my new home weights that I got for Christmas, and have been able to get more strength sessions in at home. That investment has been so worth it for me!

If you’re someone who has been frozen in across the midwest, I hope you’re staying warm! I know this is a tough time of year with training and life, but just remember that warmer and lighter days are ahead so soon. Hang in there!

In Today’s newsletter:

• What’s for dinner? I’ve planned out your week in meals and snacks so you don’t have to! Check out my menu plan for the week, and some simple recipes to go with it.

• Weekly tip: This week, we’re talking about meal prepping and grocery shopping that is actually helpful to your nutrition and time management!

• Science corner: When someone says “research shows…” should you believe them? Today, we’re talking about different types of research so you can make informed decisions and opinions the next time you see a new study pop up on your Instagram feed.

• Food for thought: Sometimes it can be hard to put yourself first. Whether we’re taking care of others in our life or dealing with the helpless feeling of wanting to create change but not knowing where to start, I wanted to share my thoughts on why taking care of yourself always matters.

Do you have topics, recipes, or thoughts that you’d like to see in the next Sunday Brunch Club? Reply to this email and let me know!

Listen👇🏼: to the most recent episode of the Fueling Forward podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners.

WHAT’S FOR DINNER

Weekly Menu Plan

As everyone continues to deal with cold weather across the US, I wanted to focus on warm, nourishing meals heading into the week.

Breakfast:

1. Cottage cheese egg bites paired with an English muffin and side of fruit

   • I love these make ahead egg bites for a quick, protein packed breakfast option. You can always omit the bacon or use sausage or ham instead, and add any veggies you want as well! I like to sauté spinach, onion and bell pepper to add more nutrients.

   • This recipe is great to make a double batch of, especially if multiple people in your household will eat these for breakfast. Store them in a ziploc bag in the freezer or fridge to have on hand for busy mornings.

Lunch:

1. Chicken salad served on a croissant with a side of carrots and hummus

   • Sandwiches are so easy for packing lunches, but I tend to get sick of them pretty quickly. That’s why I love this alternative to the classic turkey and cheese. Not to mention, using a croissant (or ciabatta roll, french bread, etc.) helps keep it interesting.

Dinner:

1. Broccoli sausage pasta

   • This is a staple in our household for a cold night. I actually made this recipe up and have fine tuned it over the year to be the perfect, one pot meal. You cook the pasta directly in broth so it’s super flavorful and nutrient dense, and you add the broccoli at the end so you get your carbs, protein and color all in one simple dish.

2. Miso chicken bowls served over rice and topped with quick pickled veggies and avocado

   • These bowls are restaurant quality but come together so quickly. Start with the quick pickled veggies, then cook the rice while you roast the chicken. Dice up some avocado to throw on top and add more soy sauce if you need more flavor.

   • For the quick pickled veggies, in a resealable Tupperware, mix 1 part water and 1 part white vinegar (about 1/2 -1 cup of each) with 1-2 tsp of salt and 1-2 tbsp of white sugar. Mix until dissolved then add veggies of choice (I like thinly sliced cucumber, red onion, and shredded carrots). Let sit for 30 minutes. Refrigerate and store up to a week.

3. Bean and bison chili and cornbread

   • This is my favorite chili recipe and it can be made on the stove top or in a crock pot. If it’s too thick, you can add some water or broth to thin it out. I like to top mine with avocado, plain Greek yogurt, shredded cheese, and chopped green onions.

   • For the cornbread, I usually just buy a mix at the store. I love Bob’s Red Mill mix!

Snacks:

• Raspberry chia seed pudding - I use frozen raspberries for this one!

• Apple slices and peanut butter dip - I mix peanut butter with vanilla Greek yogurt. Add chocolate chips to make it more fun!

• Roasted almonds, dried cranberries, and sharp cheddar cheese - this is a homemade version of the Sargento balanced breaks you can get at the store

Recipes ⬇️

Broccoli Sausage Pasta

Ingredients:

• 1 lb of uncooked italian sausage (ground or removed from casings)

• ~32 oz. of chicken broth

• 1 box of Orecchiette pasta

• 6 cloves of garlic, thinly sliced

• 3 heads of broccoli, chopped

• Parmesan cheese for topping (optional)

• Red pepper flakes - optional

Directions:

1. Heat 1 tablespoon of oil in a large, deep skillet with sides. Add the Italian sausage and crumble while cooking. About 4-5 minutes in, add the sliced garlic and red pepper flakes (if you want more spice).

2. Add the pasta and pour enough broth over the top until the noodles are just covered.

3. Turn heat up to high to bring to a boil. Once boiling, cover and turn the heat down until simmering. Cook until pasta is almost done (about 10 minutes). After about 8 minutes, add the broccoli and cover again to steam it.

4. Once the pasta and the broccoli have reached desired texture, serve into bowls and top with parmesan cheese.

Bean and Bison Chili

Ingredients:

• 1 lb ground bison

• 1 onion, chopped

• 1 small green bell pepper, chopped

• 1 clove of garlic, minced

• 2 16-oz cans beans of choice, rinsed and drained

• 2 14.5-oz cans diced tomatoes

• 2-3 tbsp chili powder

• 1 tsp salt

• 1 tsp pepper

• 1 tsp cumin

Directions:

1. Cook ground bison with onion, bell pepper, and garlic in a large skillet over medium heat until bison crumbles and is no longer pink. If cooking on the stove top, add remaining ingredients and bring to a simmer, then cover and cook for 30 minutes.

2. If using a slow cooker or crock pot, place bison, onion and pepper mixture in a 5-qt slow cooker, then stir in beans and remaining ingredients. Cook on high for 3-4 hours or low for 6-8 hours.

WEEKLY TIP

When people think of meal prepping, they often picture five containers of chicken, rice, and steamed vegetables lined up in the fridge. Personally, that doesn’t sound very appealing, and spending hours in the kitchen on a Sunday may or may not sound all that interesting to you. 

However, meal prepping doesn’t have to mean fully cooking every meal in advance. There are simple strategies that can make eating well during the week much easier, without the overwhelm.

This week’s tip: meal prepping and grocery shopping

Here are a few practical tips to streamline your grocery shopping and set yourself up for success. 

Start with a grocery list

No matter what day you grocery shop, always start with a list. Choosing a consistent day each week (Saturday or Sunday tends to work best for full-time schedules) can help make this routine feel a bit more doable.  

Begin your list with your staples - things you buy most weeks, like eggs, coffee, milk, yogurt, fruit, breakfast items, and snacks. Then choose a few dinners you’d like to make that week and plan to make enough so you can have leftovers on nights you aren’t cooking. When selecting meals, aim for: 

• Carbohydrates: pasta, rice, potatoes, bread, tortillas

• Protein: chicken, beef, fish, pork, or plant-based options like tofu, tempeh, beans, or quinoa

• Color: any vegetables you enjoy

• Fat: cooking oils, cheese, avocado, nuts, or seeds.

Once you’ve chosen your meals, write down the ingredients for each. This approach gives you flexibility during the week, you can decide what to cook each night without feeling locked into meals you made days ago. 

Keep performance in mind

If you’re currently training, your meals should focus on carbohydrates, with adequate protein and some color. Carbohydrates are the primary fuel for training and recovery, and consistently under-fueling them can make workouts feel harder and recovery slower. 

All of the meals in our weekly meal plan follow this framework to support energy, performance, and adaptation! 

All of the meals we have listed above for our weekly meal plan follow these criteria! 

Prep components, not full meals 

Even if you don’t want to fully prep meals, preparing components or snacks ahead of time can make a big difference. A few ideas: 

• Breakfast prep: overnight oats, chia seed pudding, freezer-friendly breakfast sandwiches, or baking muffins, bread, or scones can make your morning nutrition easy. 

• Vegetable prep: chop or roast vegetables like potatoes, broccoli, cauliflower, zucchini, or carrots so they’re ready to use.

• Protein prep: cook proteins ahead of time to easily add to lunches or dinners, as proteins often take the longest to prepare. 

A little preparation goes a long way. Do what feels easy for you on the weekends to make meals easier on yourself later in the week!

SCIENCE CORNER 

You may be scrolling on Instagram and see an influencer, dietitian, coach, or physician talking about a newly published research article. Or you might hear someone say, “research shows…” or “studies suggest…” What’s often missing is context, because not all research is created equal. Today, we’re breaking down different types of research, what they’re best for, and how you can accurately assess if a research claim is worth the hype.

Types of Research 

Randomized Controlled Trials (RCT)

RCTs are often considered the gold standard of research. In a randomized controlled trial, participants are randomly assigned to a treatment or control group, which helps reduce bias and allows researchers to assess cause-and-effect. A double-blind RCT is one in which neither the participants nor the researchers know who’s receiving the intervention until the study ends, thereby minimizing placebo effects and bias.

RCTs form the backbone of many fueling, supplementation, and recovery recommendations. However, they’re expensive, usually short-term, and don’t always reflect real-world athlete behavior. 

Example: 

In one RCT, female runners completed three half-marathon time trials while consuming either a carbohydrate + electrolyte drink, carbohydrate + electrolyte + protein drink, or a placebo. Runners were fastest with the carbohydrate + electrolyte drinks, and adding protein did not improve performance beyond carbohydrates alone. 

Systematic Reviews & Meta-Analysis 

These studies look at the big picture. Systematic reviews evaluate all relevant studies on a topic using strict criteria, and meta-analyses statistically combine their results. 

Because they assess an entire body of research, these sit at the top of the evidence hierarchy. That said, their conclusions depend on the quality of studies included. 

Example: 

A meta-analysis on low energy availability found that athletes with inadequate fueling had worse performance outcomes, including reduced endurance, coordination, concentration, and training response compared to adequately fueled athletes.

Cohort & Observational Studies 

These studies observe people over time without intervening, looking for links between behaviors (like diet) and outcomes (like injury or performance). They’re especially useful for long-term trends, but cannot prove cause and effect. 

Example: 

In a prospective observational study of female runners, those who later developed injuries had lower fat intake compared to uninjured runners, suggesting a possible relationship between diet composition and injury risk. 

Case Studies & Case Series

Case studies focus on one individual (or a very small group) and often highlight unusual or extreme situations. They’re useful for generating ideas and understanding individual responses, but they can’t be generalized to all athletes. 

Example:

One case study followed a female athlete who completed 26 marathons in 26 days, documenting her nutrition intake throughout the challenge. This study highlights the importance of individualized fueling strategies, especially for extreme endurance events! 

Narrative Reviews

Narrative reviews summarize research on a topic but don’t use strict inclusion criteria. They’re useful for education and discussion, but are more influenced by the author's interpretation and bias. 

Example:

A recent narrative review examining carbohydrate intake and performance over the past century argues that athletes need far fewer carbohydrates than current guidelines suggest. However, this review contradicts decades of RCTs, systematic reviews, and real-world performance data that support higher carbohydrate availability for endurance athletes. Narrative reviews can explore interesting ideas, but they don’t override the totality of evidence. 

Research and social media

Because research varies widely in quality, and because all research comes with limitations and potential biases, it can be hard to know whether someone on social media is sharing evidence-based information or selectively using studies to support pseudoscience or the latest nutrition trend. 

A good example is the recent backlash against seed oils. Last year, dozens of influencers shared posts claiming seed oils were harmful, often citing “research” to support their claims. As a media consumer, it’s important to take these messages with a grain of salt and look a bit closer at what’s actually being presented. 

Here are a few helpful questions to ask when you see nutrition claims on social media: 

• Did the person link or cite the actual study, or did they just say “research shows”?

• If a study is cited, what type of study is it? Meta-analyses and systematic reviews provide stronger evidence because they evaluate an entire body of research, not just one study. 

• Is the claim based on a single, outlying study? One study alone, especially if it contradicts current evidence-based guidelines, shouldn’t change how you eat or fuel. Nutrition science is often “boring” because the most effective recommendations are consistent and well-supported over time. 

• Is the person sharing the research trying to sell a product, program, or supplement? Financial incentives can strongly influence how research is framed or interpreted. 

• Does the message demonize an entire food or food group? Health and performance are shaped by total intake of food, fueling consistency, training load, sleep, stress, and recovery, not one single food. 

And finally, it’s important to remember that many studies are conducted in controlled, lab-based settings. While this helps researchers understand specific mechanisms, it doesn’t always reflect real-world athletes, real training schedules, or long-term performance. Research needs context, and so does the advice built from it. Even in research, not everything can be controlled, and there can be many factors influencing research outcomes!

How athletes can use research

• Look for patterns across many studies, not just single headlines

• Ask “Was this done in athletes like me?”, considering sport, sex, and training status

• Know that strong recommendations come from repeated findings across RCTs and reviews

• Real-world performance outcomes and your experiences matter just as much as lab data! 

A helpful rule of thumb: if a claim sounds dramatic, extreme, or promises fast results, it’s worth slowing down and asking whether it aligns with decades of research, not just one study or voice online. 

Bottom Line

Not every study applies to every athlete, and not every study on social media cited has legitimacy behind it. There are many types of research, and some are stronger than others. Evidence-based recommendations come from patterns across many studies, not a single paper or headline.

FOOD FOR THOUGHT

The past couple of weeks, the world has felt very heavy. There is so much going on, and it can be such a helpless feeling to want to be there for the people who need it most and not being sure what to do. I’m definitely someone who tends to absorb the stress and anxiety of those around me, and while being an empath can be a fantastic thing, it can also be absolutely exhausting.

With social media use so prevalent, we are exposed to everything constantly. This goes for the good and the bad, and our brains are not meant to hold space for so much at once. Back in the caveman days, we only knew what was going on within our own tribes. Of course there were tragedies that would affect everyone, but it was likely only one or two at a time. Now, we know what tragic thing is happening in every state and country all at the same time. We feel the pain people are experiencing across the globe, and that weight can feel like too much to bear at times.

While it is a positive thing that we are able to be more informed about what’s going on within our own society, it can create that helpless and overwhelming feeling of constantly wanting to help others. Often to the extent that we forget to help ourselves. I’m not trying to suggest that we put social justice on a back burner by any means. It’s a fight that is important and relevant to every single person’s life. But I also want to remind you that it’s ok to take care of yourself too!

Sometimes it can feel selfish or silly to do things for yourself when there is so much heaviness. But something I’ve said before and will say again, you can’t pour from an empty cup. In order to show up for others, you have to show up for yourself.

So let this be your reminder to show up for yourself this week! Do something that fills your cup and brings you joy. Whether that’s going to your favorite coffee shop, taking a bath, or just using your day off to binge your favorite show, practice some self care. Maybe that means saying no to an early morning run so you can get more sleep, or maybe that means reaching out to friends and planning a dinner together to feel less alone. Whatever you need, don’t be afraid to make that happen for yourself. Change starts from within, and we have to make sure we have the mental and physical capacity to invoke change when we are able to.

Stay fueled,
Maddie

Are you looking for more support in your fueling journey? Fueling Forward offers several programs from self-paced courses to 1:1 support. To learn more about those options, visit my website at www.fuelingforward.com

You’

Happy Sunday! I hope everyone is having a great weekend. Unfortunately I got hit with the stomach flu after getting back from Colorado, so I was down pretty bad at the start of this week 😅. But luckily as a dietitian I specialize in ways to get in hydration and fuel, so I was able to bounce back pretty well by the end of the week. Shoutout to Pedialyte and soup!

In better news, The Fueling Forward Podcast will be up and running again this week with the first episode of 2026 airing on Friday. Yay! This is going to be a Q&A episode, so if you would like to submit a question to be answered on air you can do so HERE. I have some exciting guests lined up to kick off this year, but if you have someone you want to hear from, respond to this email and let me know!

In Today’s newsletter:

• What’s for dinner? I’ve planned out your week in meals and snacks so you don’t have to! Check out my menu plan for the week, and some simple recipes to go with it.

• Weekly tip: Injuries happen (😞), and how you fuel during this time can make a big difference in how quickly you return to training. This week’s tip covers nutrition considerations when injured to help you get back to running as quickly as possible!

• Science corner: Calcium is one of the most talked about nutrients in sports, but often misunderstood. This week’s Science Corner breaks down how calcium supports bone health, performance, and recovery, and what athletes should focus on.

• Food for thought: After dealing with illness earlier in the week, I was reminded how stubborn I can be and how hard it is sometimes to ask for help. I see this a lot in athletes, and wanted to reflect a bit on why asking for help can be a great thing.

Do you have topics, recipes, or thoughts that you’d like to see in the next Sunday Brunch Club? Reply to this email and let me know!

Listen👇🏼: to the most recent episode of the Fueling Forward podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners.

You’

I hope everyone is having a great weekend! This weekend I traveled back to Colorado for a friend’s baby shower. It was a quick trip but I was able to see so many people and even got brunch with my former Team Boss teammates! I can’t quite keep up with them on runs these days, but I can when it comes to eating pumpkin pancakes 😋.

Before I left, Nick and I got in a few runs including one of the longer ones we’ve done since the marathon. I must say that “winter” training in LA is pretty nice and it’s easy to get out the door for a run when it’s always 70 degrees and sunny. I have definitely done my time training in tough winter weather, so if you’re struggling right now I totally get that. Just remember that each day it stays lighter for longer and each day we get closer to spring weather!

Speaking of spring, if you’re running a spring marathon or are in high school gearing up for spring track season, we still have spots left in our group programs! The spring marathon group program is a 12 week program focused on giving you the tools you need to nail your fueling leading up to and during your race. You can learn more and apply HERE. The high school winter boot camp series is a 4 week program beginning in February to help high school runners learn more about fueling during the school day and track races. You can learn more and sign up HERE. Both programs include a runner specific blood panel, and you can read more about why that’s important in today’s weekly tip section!

In Today’s newsletter:

• What’s for dinner? I’ve planned out your week in meals and snacks so you don’t have to! Check out my menu plan for the week, and some simple recipes to go with it.

• Weekly tip: Now is a great time to get blood work done before heading into your next training block, but sometimes it’s hard to know what blood labs to check and what levels are optimal for athletes. Today, we’re highlighting what blood labs we recommend for runners and why!

• Science corner: Vitamin D is often called the sunshine vitamin, but for runners, it’s so much more. From bone strength to immunity and performance, we’ll cover what athletes need to know.

• Food for thought: I was talking with a friend this week about comparison to our past selves, so I wanted to share my thoughts on why that isn’t a helpful metric of success.

Do you have topics, recipes, or thoughts that you’d like to see in the next Sunday Brunch Club? Reply to this email and let me know!

Listen👇🏼: to the most recent episode of the Fueling Forward podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners.

You’

Happy Sunday! I hope everyone is having a great weekend. It’s finally sunny here in LA again, so I’ve been enjoying getting out on some walks and runs in our neighborhood, which is now so green from all the rain. Charley got to go to the dog park for the first time in a while and see all of her friends, which was definitely her weekend highlight. I spent yesterday going to the store, doing some laundry and cleaning. I normally don’t get all of this done before Sunday, so it’s nice to have the whole day today to relax. It’s especially nice since Nick and I did a longer run for the first time in a while this morning!

One of my goals for this year is to strength train more often (specifically 3 days a week), and a big barrier for me has been getting to the gym after work in LA traffic. It just hasn’t really been happening as much as I want it to. So, I decided to ask for some weights for Christmas and my birthday. I ended up getting a few different dumbbell set options (I have 15lb, 25lb, and 35lb) and a couple of heavy kettlebells (45lb and 60lb), and it has been the perfect combination for the lifts I’m doing. Being able to do this at home is a game changer, and this week I was able to get 3 lifts in! If you can relate, highly recommend adding weights to your Christmas/birthday gift list.

In Today’s newsletter:

• What’s for dinner? I’ve planned out your week in meals and snacks so you don’t have to! Check out my menu plan for the week, and some simple recipes to go with it.

• Weekly tip: Are you struggling to stay hydrated in the winter? Today I wanted to give you some tips to help get your fluids in despite the colder weather. Good news, they can be warm liquids too, and you may be surprised by some of my suggestions!

• Science corner: Apple cider vinegar has resurfaced as a so-called ‘health food.’ This week, we take a closer look at the evidence behind the claims, and whether it offers any real benefits to athletes.

• Food for thought: It was announced this past week that RFK Jr. is changing the food pyramid guidelines. As a dietitian, I wanted to share my thoughts around some of the changes he’s making and how I recommend athletes navigate the confusion.

Do you have topics, recipes, or thoughts that you’d like to see in the next Sunday Brunch Club? Reply to this email and let me know!

Listen👇🏼: to the most recent episode of the Fueling Forward podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners.

You’

Happy New Year! I hope everyone is having a great start to the year. Nick and I got back from our two day drive earlier in the week, and it has been pouring rain in LA pretty much nonstop since. If I’m being honest, I’m not a huge fan of the rain. I love an occasional rainy day, but constantly having everything wet (including our dog, who is also not a fan of the rain) gets tiring after a couple of days. But my word for 2026 is acceptance, so I’m working on accepting the weather for what it is and taking advantage of it by getting things done inside. Still getting around to taking down the Christmas decorations though 😅.

The beginning of the year always hits like a whirlwind for me. Work ramps up pretty quickly (which I love!) and suddenly after a slow, relaxing holiday season we’re right back in the full swing of things. For me, this includes getting back into a routine with exercise and food after travel and holiday eating. If you can relate, hopefully today’s newsletter will make it easier for you to get back into your usual rhythm!

In Today’s newsletter:

• What’s for dinner? I’ve planned out your week in meals and snacks so you don’t have to! Check out my menu plan for the week, and some simple recipes to go with it.

• Weekly tip: Need help deciding what to eat before a run? We’re breaking down the key factors that go into choosing a pre-run snack or meal, plus sharing simple ideas to keep you fueled in 2026.

• Science corner: Have you ever been told to take melatonin when struggling with sleep? This week, we’re looking at what melatonin is, what influences our natural production of melatonin, and when to consider taking it as an athlete.

• Food for thought: Last week I mentioned that I like to come up with a word of the year rather than New Year’s resolutions. For 2026, I chose the word acceptance. I wanted to share more about why I chose that word, and what it means to me for the upcoming year.

Do you have topics, recipes, or thoughts that you’d like to see in the next Sunday Brunch Club? Reply to this email and let me know!

Listen👇🏼: to the most recent episode of the Fueling Forward podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners.

Happy January! It’s crazy that we’re already starting a new year, and yet at the same time I’m definitely ready for it. 2025 went by both incredibly fast and painfully slow for me. Nick and I moved across the country to LA, away from friends and family and the place we both grew up. This was both a hard and fun adventure, and I can’t believe we’ve already been here for a full year. We experienced many highs this year including running our first marathon, going to some great concerts, seeing lots of movies, meeting new friends at the dog park, and showing friends and family who visited around our new neighborhood. We also experienced some tough lows that brought us closer as a family.

This year was also an adjustment for me physically. I went through some health challenges and even though I trained for a marathon, I ran the least amount of miles I have in about 15 years. I experienced some body shifts that were healthy and normal, but also stressful and uncomfortable. If you can relate, you might be feeling like you need to set a New Year’s resolution to lose weight or change your body. Instead of falling into the “new year, new me” trap of setting goals based on changing myself, my goal is for 2026 is to practice acceptance.

New Years tends to create this pressure to make drastic life changes and completely overhaul how you look, eat, exercise, and live. This often leads people to set lofty goals or attempt to follow strict trends (looking at you Whole30 👀). While I think it’s great to focus on making changes that support a healthy lifestyle, most of the approaches that are geared towards New Years resolutions are unsustainable, leading people to lapse back into old behaviors after just a few weeks.

Not only do you not need to drastically change anything about yourself, but doing so abruptly and in a restrictive way just doesn’t work. We can use the New Year as a motivator for making changes, but we have to do so in a way that allows us to make changes that will last. I find it more motivating to set goals that aren’t pass/fail because they can’t be measured. Most importantly, I don’t want to set goals around changing myself. I feel like this leads us to frame them in a way that is negative, implying that we need to lose weight or we need to cut out dessert otherwise we failed. Don’t get me wrong, I’m all for setting intentions and goals for the New Year. I just don’t love the rhetoric around New Years that makes us all feel like we need to do everything differently.

Instead, I want to challenge myself to love and appreciate my body regardless of how it looks. I want to prioritize eating in a way that allows me to feel my best and be present. I want to try new forms of movement aside from running and moving because it’s fun and feels good rather than to change my body. I mentioned in my weekly newsletter that for the last couple of years, I’ve come up with a word or phrase of the year that I can use a guiding light throughout the year. My phrase for 2026 is practice acceptance. This reminds me to let go of needing to control things or have things go exactly as I planned, and just be in the moment. It reminds me to accept my body as it is, accept the people in my life as they are, or accept when my body says it need something (like food) or doesn’t need something (like movement).

So as we head into the New Year, I challenge you to come up with some goals or intentions that aren’t about changing your body. Try setting goals that are framed in a more positive way or even coming up with a word or phrase that can guide you this year. Change happens over a long period of time, not in the 24 hour period between December 31st to January 1st. Give yourself grace and know that whether nothing changes or everything changes in 2026, you’ll have so much to reflect back on and appreciate one year from now.

In today’s newsletter:

• Recipe highlight 🥘 - For the last couple of years on New Years, Nick and I have a tradition of making jambalaya. It’s such a tasty one pot meal that comes together quickly, and is loaded with flavor. I wanted to share that recipe with you so you can try it for yourself!

• Quick tip 💡- Since it is New Years, I wanted to share some resolutions around health and wellness that might be more constructive and less restrictive than ones you’ve been seeing on social media.

• Rapid fire thoughts 🔥 - Despite the business of the holiday season, December saw some great races. Read on for the latest on everything in the running world!

Fueling Forward Announcements

Our schedule is filling up already for the upcoming year, so if you have any interest in working with us, here are some of the options we have for 2026!

• High School Nutrition Boot Camp - This 4 week program for high school runners will help you build a fueling plan for the upcoming track season. There are 2 days left to sign up for the January session, which will begin next week the week of January 5th. You can sign up HERE!

• Marathon Group Nutrition Coaching Program - If you’re running a spring marathon (April-June), this program is designed for you! Over 12 weekly sessions, we’ll cover everything from day to day fueling through fueling for the race itself. The spring marathon session will start at the end of January, so if you’re interested be sure to sign up for the waitlist HERE and be the first to know when registration opens!

• 1:1 Nutrition Coaching - This is a great option for anyone looking for a more personalized approach. If you have specific health concerns, struggle with your relationship with food, or need more support, we offer 1:1 coaching for athletes and active individuals at all levels. Fill out an application today before spots fill up!

Recipe Highlight - One pan jambalaya

I was introduced to jambalaya by my teammate, Cory McGee, who is from Mississippi. She would make jambalaya every year at team training camps, and it was truly one of the best meals I would have all year. It’s so flavorful and so good that I assumed it was really complicated to make, but it turns out it’s just a one pot rice dish that has protein and veggies, and is shockingly easy.

It makes a huge batch and is so incredibly good for leftovers. If you want to try some new flavors in your household this year, this recipe is for you!

Here are some nutritional highlights of this recipe:

1. Chicken and sausage - Yes, it uses 2 kinds of meat which means it has a solid dose of protein to help promote muscle repair and recovery, and to keep you feeling full. These also give you a good amount of B vitamins and iron, important for red blood cell health and oxygen carrying capacity.

2. Green bell pepper - Bell peppers are one of my favorite veggies. Fun fact, bell peppers actually have more vitamin C than many fruits! They’re also a great source of vitamin K, fiber, and antioxidants, which support your immune health, digestion, and reduce inflammation.

3. Rice - A naturally gluten free grain, rice is one of my favorite sources of carbohydrates for runners. The recipe cooks the rice with the other ingredients, allowing it to absorb the water soluble nutrients. White rice tends to get a bad rap for being a “high glycemic index” carb, but keep in mind that only happens when you eat it by itself. In this recipe, it’s combed with fat, fiber and protein, all of which slow down the blood sugar spike.

I typically find andouille sausage at Whole Foods in the pre-cooked sausage section, and I use 1-2 serrano peppers or jalapeños to add some spice. I also like to use chicken bone broth instead of just chicken broth to add more protein and nutrients.

This is a great recipe to make for a big group of people, or to use as leftovers throughout the week for lunches or dinners. You can even make a double batch and freeze leftovers to have an emergency stash of homemade meals on hand when things get busy.

If you make this recipe, be sure to share it on Instagram and tag @fueling_forward or respond to this email and let me know what you think!

Want more than one recipe per month? Upgrade today to the Sunday Brunch Club to get recipes like this every Sunday morning. You can sign up for free today and get a 2 week free trial!

Quick Tip

With the pressure to set goals for the New Year, many people target health and wellness. Setting goals can be a powerful tool, but it’s important to make sure you’re setting goals that are both achievable and sustainable. I wanted to share a few ideas for you to help you set constructive rather than destructive goals for 2026.

Photo by Bluewater Sweden on Unsplash

When it comes to health and wellness goals, there is no one size fits all approach. Everyone is different, and it’s important to do a little self evaluation first to determine if a goal is right for you. For example, I’ve worked with runners who need to work on eating more fiber rich foods, but I’ve also worked with runners who need to work on eating less fiber. If both runners set the goal to eat more fiber, one would benefit while the other would not.

Instead of setting goals based on what you’re hearing other people do or post about on social media, here are some ways you can set goals that are specific to you and your needs:

1. Balance your plate - Yes, fiber is important, but so is protein, fat and carbs. The key is to make sure you’re checking all 4 boxes at your meals. Assess your plates to make sure you have a source of starchy carbs, protein, fat, and color. Take note if you’re consistently missing something, and find ways to fill those gaps. Depending on what your training load looks like, it’s then easy to adjust the ratio of these foods to meet your individualized fueling needs. For example, runners who are training consistently should aim for ½ of their plate as starchy carbs.

2. Fill the gaps - Do a quick audit on a typical day of eating for you and take note of when you have a gap that is more than 3-4 hours. This can lead to energy dips, slower metabolism, and make you more likely to overeat at meals due to extreme hunger. Brainstorm some ways you can fill those gaps with a balanced snack containing carbs and protein to help keep your energy levels more stable and to prevent extreme hunger throughout the day. Some of my favorites are trail mix, apple slices and peanut butter, Greek yogurt or cottage cheese and fruit, or pretzels and a cheese stick.

3. Stay hydrated - Especially in the winter, many of us struggle to stay hydrated. Take a look at your day to see if you’re meeting the minimum fluid recommendation (125 oz./day for men and 90 oz./day for women). If not, come up with some ways you can add more. Maybe you need to get a new water bottle that you can bring with you to work or school, or maybe you need to set a reminder on your phone so you don’t go all day without drinking. One thing to note, this doesn’t have to just be plain water. It can include fluids like electrolyte drinks, milk, juice, tea, smoothies, and even coffee to an extent.

4. Check in with your body - Learning how to listen to and honor cues our body sends us can help take the guess work out of fueling. Assess your hunger levels before eating, and your fullness levels after eating. This can help you determine when it’s time to eat, and what an appropriate portion size is. Remember that your body can send you signals that it needs food aside from physical hunger, such as fatigue, moodiness, trouble focusing, brain fog, etc. Looking for patterns that are unique to you can help you establish a better connection with your body over time so you can feel confident in your fueling choices.

5. Fuel your training - Training fasted is so last year. Giving your body access to fuel before training will not only allow you to get more out of your workout, but will set you up for better recovery and protect your overall health. If you’re someone who tends to train fasted, start small with something like an applesauce pouch or a banana and work your way up to something more substantial. This goes for easy days and hard days both. Even if you don’t notice a difference right away, your body will thank you in the long term!

I recommend choosing 1-3 goals to start with. Even if it seems like you can handle more, it’s better to set yourself up for guaranteed success. You can always add more as you nail your first goals down, and this is a process that can be ongoing. It doesn’t all need to happen at once just because it’s the first of the year! Be patient, know yourself, and focus on sustainable goals that aren’t built around restriction.

If this was helpful and you’re looking for more ideas on meals and recipes, I post my own weekly menu plan for breakfasts, lunches, dinners and snacks, and include any recipes I’m using. Upgrade today to the Sunday Brunch Club to get my weekly meal plan every Sunday morning. You can sign up for free today and get a 2 week free trial!

Rapid Fire Thoughts

Despite the holidays, December was full of great running and exciting races. Check out the biggest stories from the running world in today’s newsletter: 

• The World Cross Country Championships will take place on January 10th in Tallahassee, FL. The Team USA women’s 10k squad will be led by Weini Kelati, Katie Izzo, and Ednah Kurgat, along with three additional athletes. The men’s 10k team will include Parker Wolfe, Nico Young, Graham Blanks, and three other incredible runners. This also marked the first time the U.S. held a trials race to select a mixed relay team for World Cross, with Gracie Morris and Sage Hurta earning their spots. 

• At CIM, 54 women ran under the U.S. Olympic Marathon Trials qualifying standard of 2:37:00. The current depth of American women’s marathoning is truly inspiring, as athletes continue to raise the bar and showcase grit and strength, even as qualifying standards grow tougher every Olympic cycle. 

• At the Kalakaua Merrie Mile, Sinclaire Johnson broke the American road mile record - a notable feat given that many road miles aren’t record-eligible due to being point-to-point or net downhill courses. Even more impressive: she did it in the “off-season.” This event is also unique as an equalizer race, where men start 31 seconds behind the women and compete in a combined field. 

• At the Marathon Project, Priscah Cherono won in 2:25:17, amidst some strong, headliner names. Cherono is a 2007 World Championship bronze medalist in the 5000m and a 2008 Olympian who stepped away from the sport during the pandemic. Five years later, she returned and ran a marathon PR by over two minutes, nine years after her previous best. A powerful reminder that running careers don’t have to be linear, and that meaningful breakthroughs (and PRs) can still happen later if you choose to pursue them. 

• Jane Hedengren shattered the NCAA Indoor 5000m record, running 14:44 at the BU Season Opener just weeks after the NCAA Cross Country Championships. In her post-race interview, she credited two major factors in her success: eating more and resting more. A takeaway worth repeating - fueling adequately and recovering well are just as critical to performance as training itself. The next time you consider skipping a meal or cutting rest short, ask yourself: How can I prioritize nutrition and recovery as intentionally as I prioritize my training? 

Whether you’re ready to leave 2025 behind or are feeling anxious about what 2026 will bring, you’ve got this and you aren’t alone! Wishing you a happy, healthy and fueled New Year.

Stay fueled,

Maddie

Get More from Fueling Forward

1. Follow me on Instagram 

2. Upgrade your subscription to Sunday Brunch Club so you can receive weekly newsletters on Sunday mornings with a menu plan, recipes, accountability challenges, nutrition myth busters, and more! It’s only $5/month (the price of 1 cup of coffee), and you get 2 weeks free to try it out!

3. Listen to the most recent episode of The Fueling Forward Podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners

You’

I hope everyone had a great holiday week and is enjoying their weekend! Nick and I had so much fun being back in Colorado for the week with family. We spent the first half at my parent’s place and the second half at Nick’s. Although we didn’t get the white Christmas we were hoping for, we took advantage of the 65-70 degree weather and got outside for lots of activities. We went on our favorite runs, played pickleball, and even got out onto the par 3 for a short round of golf. Of course my favorite part is enjoying all of the tasty food and desserts that are part of our holiday traditions. I got to make cookies with my niece and get my fill of fancy cheeses and crackers for a while.

Our dog Charley got to reunite with my parent’s dog (a labradoodle named Murphy) and Nick’s parent’s dogs (a silver lab named Stella and a chocolate lab named Riva) who are her best buds. She played all day for a week straight, and will need to sleep for at least a week to recover.

For me, the week between Christmas and New Years is like a worm hole. I never know what day or time it is, and getting back into a routine can be hard. Just a quick reminder that you don’t have to set extreme New Years resolutions or go crazy this week as a last hoorah before “buckling down” for January. Your goals are much more likely to last beyond the first month of the year if they are small, achievable and sustainable. I’ll say more about New Years resolutions in today’s Weekly Tip section, but I just wanted to mention that in case you’re feeling the pressure to jump on the Whole30 bandwagon.

In Today’s newsletter:

• What’s for dinner? I’ve planned out your week in meals and snacks so you don’t have to! Check out my menu plan for the week, and some simple recipes to go with it.

• Weekly tip: This week, we’re talking New Year’s resolutions - a very hot topic of conversation around this time of year.

• Science corner: Cortisol has many functions in the body, but it’s best known for being the “stress hormone”. Today, we discuss what cortisol is, what it does in the body, and what athletes need to know about managing cortisol.

• Food for thought: As we approach the New Year, I feel like there is so much rhetoric around the idea of “new year, new me” or even just needing to wait until the New Year to make changes. I wanted to reflect on what I do for my New Years resolution instead of overwhelming myself with too many goals.

Do you have topics, recipes, or thoughts that you’d like to see in the next Sunday Brunch Club? Reply to this email and let me know!

Listen👇🏼: to the most recent episode of the Fueling Forward podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners.

I hope everyone is having a great weekend! Today I’m writing this newsletter from beautiful Durango, Colorado. Nick and I drove 14 hours on Friday from LA to Durango. We left around 6am and got in around 8pm, so it was a long day. Our dog Charley loves road trips because she gets to be 2 feet away from us the entire day, so she probably had the most fun. It’s so nice to be in a climate that finally feels like winter! This morning was a crisp 32 degrees with some snow on the ground. I went on a run with the dog along the river path and even though I’m at 6000ft and had sat in the car for 14 hours the day before (including a McDonald’s lunch 😅), I felt great on my run. There’s something to be said about that cool, fresh mountain air!

One of my favorite things about running is that it’s a great way to see new places. Some of my favorite runs have been early morning runs on trips because you can sightsee before the crowds, and cover way more ground than you would walking around. I’ll never forget running an almost empty National Mall in DC at sunrise seeing all the monuments, or a run in Paris by the Louvre and Notre Dame. It also just feels good to start the day with a familiar part of my routine, and after a road trip it felt especially good to get outside and move. We’re hitting the road again today for the second half of our drive (about 7 hours) and will finally be home in Colorado tonight. I hope everyone traveling for the holidays has a safe trip, and can enjoy a beautiful run or walk wherever you’re going!

In Today’s newsletter:

• What’s for dinner? I’ve planned out your week in meals and snacks so you don’t have to! Check out my menu plan for the week, and some simple recipes to go with it.

• Weekly tip: This week, I wanted to highlight the great benefits of fiber and how you can incorporate it into your normal diet.

• Science corner: GLP-1s seem to be the hottest medication in circulation at the moment. This week, we’re exploring what a GLP-1 is, how it functions in the body, and some considerations for athletes during this cultural shift.

• Food for thought: I’ve been talking with a lot of athletes ahead of the holidays to help them prepare for potentially triggering situations. I wanted to share my thoughts on why our society feels the need to comment on other people’s bodies or food, and how I recommend handling those situations.

Do you have topics, recipes, or thoughts that you’d like to see in the next Sunday Brunch Club? Reply to this email and let me know!

Listen👇🏼: to the most recent episode of the Fueling Forward podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners.

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Happy Sunday! I hope you’re all having a great weekend. I was able to get some holiday shopping done ahead of our trip back to Colorado for Christmas. The nice thing about driving is that we can pack as much as we want and it’s not really overpacking because there’s room for it. That’s how it works, right? 😅

I mentioned last time that we have beautiful weather out here in LA right now, which has been a welcomed change of pace when it comes to running in the winter. However one thing I’m learning is that the air quality is also much worse this time of year. This weekend it was so bad that I ended up changing my running plans! It can be really hard to adjust workout schedules, but I knew it was the right call for my long term health and wellbeing. I can’t wait to go on some runs back home in Colorado where the air is so much clearer!

In Today’s newsletter:

• What’s for dinner? I’ve planned out your week in meals and snacks so you don’t have to! Check out my menu plan for the week, and some simple recipes to go with it.

• Weekly tip: Since I’m going to be on a road trip this upcoming week, I wanted to share how I fuel on the road. I’m including my favorite snacks, and my go to fast food orders to help keep me feeling good while still enjoying fun foods.

• Science corner: Have you been told to take a turmeric supplement for inflammation? This week, we look at the science to see if turmeric supplements can actually help you, and how athletes can incorporate them into their training.

• Food for thought: This is one of the first years that I don’t have to actively train during the holidays, so I wanted to share some of my thoughts on how I plan to stay active without it taking away from family time.

Do you have topics, recipes, or thoughts that you’d like to see in the next Sunday Brunch Club? Reply to this email and let me know!

Listen👇🏼: to the most recent episode of the Fueling Forward podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners.

I hope everyone is having a great weekend! This weekend, we decorated our mini Christmas tree (apartment life) and watched a Christmas movie which definitely helped get me into the holiday spirit. It has been a little harder to get in the holiday spirit out here in LA, where it has been 70 and sunny. While I’m enjoying the sunshine, I have to say it doesn’t really feel like winter. We’ve been getting pictures from our families back home of the first snow in Colorado, and it has definitely made me miss winter! We’re going to be road tripping back for the holidays and I’m really looking forward to some time with family and some time in the snow.

One thing I am enjoying about this constant nice weather is that it’s so easy to get out the door for a run! The temperature is always comfortable and the trails and sidewalks are always clear and runable. Having to run on icy roads in the freezing cold is one thing I’m not currently missing about winter in Colorado 😅. Although I’m not training for anything right now, it has been nice to get back into a routine with running and lifting after NYC. It took me a couple of weeks to feel recovered and to want to run again, so I’ve been enjoying easing back into it!

In Today’s newsletter:

• What’s for dinner? I’ve planned out your week in meals and snacks so you don’t have to! Check out my menu plan for the week, and some simple recipes to go with it.

• Weekly tip: This week, I wanted to highlight the produce that is in season in December, and give you some quick tips for incorporating them into your meals and snacks.

• Science corner: With so much information about the menstrual cycle floating around, I thought I would do a mini-lesson on what is going on physiologically and hormonally during the menstrual cycle, and what athletes can do to best support their bodies during each phase of the menstrual cycle.

• Food for thought: I’ve been watching a holiday baking show this weekend, and I love watching people experiment with food. I wanted to reflect on how the art of cooking is something that might help improve our relationship with food.

Do you have topics, recipes, or thoughts that you’d like to see in the next Sunday Brunch Club? Reply to this email and let me know!

Listen👇🏼: to the most recent episode of the Fueling Forward podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners.

Happy December! I hope everyone had a great November and a great Thanksgiving last week. November was a busy month for me, starting out with the New York City Marathon. Nick and I crossed the line in 3:07, and even though I fell short of my time goal, I’m incredibly proud of the race that we ran. If you want to hear more about my race, you can listen to my New York City Marathon recap episode on The Fueling Forward Podcast. I also wanted to thank each and every one of you who donated to my fundraiser for TrackGirlz. Not only was I able to meet my goal of raising $4500, but I actually exceeded it thanks to your generosity. I’m so thankful for the Fueling Forward community!

Speaking of being thankful, I’m so happy that the holidays are here! To me, December is the official start of the holiday season (but obviously no judgement if you put up decorations weeks ago) and it’s always my absolute favorite time of year. It can get chaotic, but it can also present some time for us to slow down. I find this time of year things with work slow down a bit for me. Shockingly, no one wants to meet with a dietitian around the holidays 😉. This always gives me the opportunity to relax and focus on getting things ready for the new year.

While I always enjoy the fact that I get to focus less on work and more on family during the holidays, I’ve never been someone who is good at resting. I feel like I’m being lazy if I sit on the couch during the day or finish work before 5pm. But this year, I’m really trying to lean into the rest I’m given and allow myself to do nothing sometimes. It’s not easy, but it’s an essential reset for me to prepare for a big year ahead. One of my favorite analogies is that life is like a slingshot; sometimes you have to pull back in order to spring forward and I think December is our opportunity to pull back a little.

Another thing I always struggle with this time of year is giving gifts. I absolutely love to give gifts, but somehow when it’s time to buy gifts for people my mind goes completely blank and I end up panic buying something super random, then wishing I had bought something else. I saw a video on Instagram the other day asking someone to name one gift they got for Christmas last year, and they couldn’t. I tried doing that myself, and realized I couldn’t really either.

This perspective was eye opening to me because it wasn’t that I didn’t feel grateful for all of the gifts I received last year, but more that I really just remembered the time I shared with loved ones. I couldn’t remember what I got at my friend group’s white elephant party, but I remembered dancing to our favorite club bangers from back in the day after dinner. I couldn’t remember what my brother gave me, but I remembered playing board games with him and his daughter. I don’t remember what I got at Nick’s family’s gift exchange, but I remember listening to him and his brother play music. This was a good reminder to me that you don’t have to give someone the perfect gift, but being fully present and giving people your time is what matters most.

So as we head into the chaos that can be the holiday season, let this be your reminder that your presence is a present in and of itself. You don’t need to spend on big gifts to make the holidays special. Instead of letting the pressure of advertising convince you to buy a million things you don’t need, open yourself up to the unique experiences this time of year has to offer. Watch a Christmas movie during the week, make yourself hot chocolate and read by the fire, or go play with your kids or dog in the snow. Create your own holiday magic, and don’t forget to enjoy the gift of life every day. Happy holidays!

In today’s newsletter:

• Recipe highlight ❄️ - Soup is one of my favorite meals this time of year because it’s always a warm and cozy meal that packs lots of nutrients. This month, I’m highlighting one of my winter favorites - sausage and lentil soup.

• Quick tip 💡- This time of year can bring a lot of disruptions to routine, and I know it can be hard to stay on top of your fueling so I wanted to share a few tips to help you stay fueled without the stress this holiday season.

• Rapid fire thoughts 🔥 - November saw some great races on all terrains - roads, trails, and cross country courses. Read on for the latest on everything in the running world!

Fueling Forward Announcements

Our schedule is filling up already for the upcoming year, so if you have any interest in working with us, here are some of the options we have for 2026!

• High School Nutrition Boot Camp - This 4 week program for high school runners will help you build a fueling plan for the upcoming track season. There will be a session in January and February, so if you or your athlete are interested you can sign up for the waitlist HERE! This makes a great gift for the high school runner in your life.

• Marathon Group Nutrition Coaching Program - If you’re running a spring marathon (April-June), this program is designed for you! Over 12 weekly sessions, we’ll cover everything from day to day fueling through fueling for the race itself. The spring marathon session will start at the end of January, so if you’re interested be sure to sign up for the waitlist HERE and be the first to know when registration opens!

• 1:1 Nutrition Coaching - This is a great option for anyone looking for a more personalized approach. If you have specific health concerns, struggle with your relationship with food, or need more support, we offer 1:1 coaching for athletes and active individuals at all levels. Fill out an application today before January spots fill up!

Recipe Highlight - Sausage and lentil soup

Soup is a staple in our household during the winter. It’s such a simple meal, but it always sounds good and hits the spot on a cold winter night. It makes a big batch so you have lots of leftovers that can be used for lunches or dinners throughout the week. It even freezes well for back up meals that can be reheated on busy nights!

My mom usually makes an incredible sausage and lentil soup around the holidays, and ever since I was little it has been one of my favorite meals. This recipe is packed with nutrients, and is so flavorful.

Here are some nutritional highlights of this recipe:

1. Lentils - Lentils are such a nutrient dense food. They’re packed with fiber, which is important for gut health, blood sugar management, and stabilizing energy levels. They also contain plant based protein, and just ½ cup contains almost 10g of high quality plant protein.

2. Zucchini- This squash is a great source of powerful antioxidant nutrients that can boost heart health and recovery. It’s also loaded with B vitamins that support blood cell health and iron absorption.

3. Broth - One of my favorite things about soup is the broth. When you cook everything in broth, it absorbs a lot of the water soluble nutrients from the veggies, making it packed with nutrients. It also contains electrolytes like sodium and provides hydration.

I like to make this recipe with bone broth to add more protein. Bone broth is also a great source of naturally occurring collagen, which helps support healthy muscles, tendons and ligaments, and can also improve gut health.

You can make a big batch of this soup as a way to have leftovers between those holiday meals, for an easy lunch meal prep option for the whole family, or to serve to friends and family if you’re hosting. It’s a crowd pleaser for sure!

If you make this recipe, be sure to share it on Instagram and tag @fueling_forward or respond to this email and let me know what you think!

Want more than one recipe per month? Upgrade today to the Sunday Brunch Club to get recipes like this every Sunday morning. You can sign up for free today and get a 2 week free trial!

Quick Tip

This time of year can feel like the twilight zone with all of the changes in schedule. From days off of work or time away from school, to more travel or get togethers, it can be really hard to feel like you have any semblance of a routine. This causes a lot of stress for many athletes that I work with, so I wanted to share some tips to help you better navigate this time of year.

Photo by Bluewater Sweden on Unsplash

The holiday season is my favorite time of year, but with it can come some stress around staying on top of a fueling and exercise routine. If you can relate, try some of these tips to help reduce your stress around the lack of routine during the holidays:

1. Ask what you can add, not take away - Many people feel like they need to “be good” by limiting treats or rich foods around the holidays, but to me the food and treats are a big part of the fun! The good news is that all foods can fit into a balanced diet, so the key is to ask how to better balance those foods. Having some Christmas cookies? Add a glass of milk or soy milk for protein. Enjoying a charcuterie board? Add some veggies and dip for more fiber.

2. Don’t save up for meals - If you have a big holiday dinner coming up, it’s important to make sure you eat regular meals and snacks leading up to it. Trying to save up for big meals always backfires, leading to overeating and feeling out of control around food. If you show up comfortably hungry, it’s much easier to listen to your body and stop eating when you feel full. For me, this means eating a balanced breakfast and lunch, as well as snacks as needed.

3. Move daily - I’m not talking about structured training here, especially if you’re in your off season! It doesn’t need to be much, but getting some type of movement (ideally outside) daily can help regulate appetite and mood, which can be huge for getting through big holiday gatherings. It doesn’t need to be a long workout to count! Watch a 10 minute yoga video on YouTube or just get the family together for an after dinner walk around the block.

4. Listen to your body - Our body is built to tell us exactly what it needs, but we most of us could do a better job of listening to it. If you’re feeling hungry, that’s a sign you need to eat something. Like I mentioned earlier, trying to ignore it or just waiting until the next meal will almost always backfire and lead to overeating. Same goes for fullness. Take a minute to check in with yourself during meals to assess fullness. Remember that you can always save leftovers, and you don’t have to finish everything on your plate!

5. Be present with loved ones - Food is something that brings people together, and stressing about the calories on your plate can take away from the purpose of the meal. Remind yourself that eating these foods isn’t going to undo your progress or ruin your fitness. Appreciate the food for all it brings to you, rather than fearing it. A meal is a meal, and even if the foods look different from the ones you normally eat, they are still nourishing your body and more importantly, bringing people together.

6. Remember the reason for the season - Being with loved ones, enjoying traditions, and taking some time before the new year are the real highlights of the holiday season. It’s ok if your eating and exercise routines look different! I try to look at this as a privilege rather than an inconvenience. How lucky am I to not be able to get my run in because I have a brunch with my family?

At the end of the day, the holiday season is temporary and you can always get back to your routine after the holidays, but don’t forget to enjoy the moment. I look forward to it all year and then it always goes by so fast, so my focus is on staying present and giving myself grace. The gym will always be there, but these special moments with loved ones won’t!

If this was helpful and you’re looking for more ideas on meals and recipes, I post my own weekly menu plan for breakfasts, lunches, dinners and snacks, and include any recipes I’m using. Upgrade today to the Sunday Brunch Club to get my weekly meal plan every Sunday morning. You can sign up for free today and get a 2 week free trial!

Rapid Fire Thoughts

While the track season is over, November got to highlight the roads, trails, and the winding down of the cross-country season.

Check out the biggest stories from the running world in today’s newsletter: 

• The New York Marathon did not disappoint! I had an absolute blast racing through the streets of NYC, and the energy was unmatched. The pro race was particularly exciting - by mile 24, the last three champions were battling it out. All three finished under the course record that stood for 22 years, with Helen Obriri breaking the tape and four Americans in the top 10. Amanda Vestri also ran the fastest debut by an American on the course, clocking 2:25:40 to break Kara Goucher’s record from 2008.

• The Tunnel Hill 50 and 100-mile race (often called the BU indoor track of ultras) took place in early November. Anne Flower, a full-time ER doctor from Colorado, shattered the women’s 50-mile world record by more than 11 minutes. It’s always inspiring to see someone who is able to balance the demands of a full time job with those of high level training!

• Every Women’s Marathon was held on Nov 16, and the message they are spreading to the running community is really admirable- celebrating sisterhood and community while also addressing barriers women face in running, including safety concerns, and highlighting the ongoing push toward equality in the sport. 

• The highly anticipated NCAA Cross Country Championships were held on Nov 22 and, as always, were super exciting. In Division 1, Doris Lemngole repeated as the individual champion, and NC State secured the team title by 16 points over defending champions BYU. Notably, even though women remain underrepresented in collegiate cross country and track coaching, the top three teams have female head coaches - showing their profound impact on both athletes and the sport as a whole. 

• SNAP Update: Last month, we shared that SNAP benefits were paused during the government shutdown, impacting nearly 42 million Americans. Although the government has reopened, benefit amounts are now being reduced, with maximum allotments dropping 35-65%. With the holidays approaching, donating dry, non-perishable foods to local food banks and shelters can make a meaningful difference.

• Thanksgiving Day is the largest running day of the year, and this year, over 1.2M Americans participated in a Turkey Trot. While we preach at Fueling Forward that you don’t need to earn your food (especially around the holidays), we can’t help but love the growth of running and running communities.

• Looking to December, we have some exciting races, including the USATF Cross Country Championships (Dec 6), the California International Marathon (CIM, Dec 7), the Valencia Marathon (Dec 7), and the Marathon Project (Dec 21)!

Whatever the holiday season means to you and your family, I hope you take the time to be present and enjoy the moment. Wishing you and yours a happy, safe, and healthy holiday season!

Stay fueled,

Maddie

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Happy Sunday! I hope you had a great Thanksgiving this past week! Nick’s parents came out to LA to visit, so we spent the weekend enjoying the beautiful 75 degree weather and trying some new restaurants, then spent most of Thursday making a big meal. I was in charge of the mashed potatoes, stuffing, cranberry sauce, rolls, and apple pie. I love cooking, and had so much fun making food all day. Everything turned out great if I do say so myself, and we have more leftovers than we know what to do with.

This is always the time of year that flies by the fastest for me. Between Thanksgiving and Christmas, it feels like a weird twilight zone where time moves both fast and slow. You have so much to do but also just want to curl up and watch holiday movies all day. It can also be a tricky time with fueling, since many people travel for one or both holidays and kids are out of school. Just a reminder that it’s ok if you’re relying a bit more on takeout or convenience foods! Do the best you can with what you have, and know that this will pass and you’ll be able to get back into your routine in the future. Be gentle with yourself this holiday season, whatever it may mean to you and your family!

In Today’s newsletter:

• What’s for dinner? I’ve planned out your week in meals and snacks so you don’t have to! Check out my menu plan for the week, and some simple recipes to go with it.

• Weekly tip: Feeling bloated seems to be a common GI symptom - not only for runners, but many people. This week, I wanted to share a few tips on how to navigate bloating and a few things you can do to help manage it.

• Science corner: Greens powders have been on the rise for a while. In this week’s science corner, I’m breaking down what they are, and whether or not they’re as good for your health as companies claim they are.

• Food for thought: As I was getting bombarded by black Friday ads, I found it really hard to not frantically buy a million things I don’t need. I wanted to share some ways I’m navigating the holiday season in case you’re feeling the same pressure.

Do you have topics, recipes, or thoughts that you’d like to see in the next Sunday Brunch Club? Reply to this email and let me know!

Listen👇🏼: to the most recent episode of the Fueling Forward podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners.

Happy Sunday! I hope everyone is having a great weekend. The rain finally cleared up out here, and we had a beautiful, sunny weekend. I spent some time outside with our pup Charley and got out on some runs which are starting to feel better post marathon. I also had some time to bake, and finally used up those bananas that have been browning on the counter for the past week 😅.

It’s hard to believe Thanksgiving week is already here! Thanksgiving has always been one of my favorite holidays, both because I love the food and because it’s always nice spending time with family. I don’t have a specific favorite Thanksgiving food, but my favorite combination is a bite with turkey (dark meat of course), mashed potatoes, stuffing and gravy. No better flavor combo IMO. I hope you all have a great Thanksgiving this week, and remember that it’s ok to eat all the foods! Give yourself permission to be present, enjoy your company, and remember that food is so much more than just fuel. Happy Thanksgiving!

In Today’s newsletter:

• What’s for dinner? I’ve planned out your week in meals and snacks so you don’t have to! Check out my menu plan for the week, and some simple recipes to go with it.

• Weekly tip: With Thanksgiving being this week, I wanted to share a few tips for fun ways to use up your leftovers so you can get the most out of all that hard work you put into your meal.

• Science corner: Have you ever been told that using a microwave is bad for you, not to use candles, or that eating too much tofu will increase your estrogen levels? This week, we’re looking at endocrine disruptors, what the real risk is for athletes, and what you need to know when it comes to your endocrine system.

• Food for thought: In the spirit of Thanksgiving, I wanted to share how using a morning gratitude journal has changed the way I look at life and has allowed me to find something to be grateful for on even the hardest of days.

Do you have topics, recipes, or thoughts that you’d like to see in the next Sunday Brunch Club? Reply to this email and let me know!

Listen👇🏼: to the most recent episode of the Fueling Forward podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners.

I hope everyone is having a great weekend! I ended up coming down with a cold after our NYC trip, so I didn’t quite get as much done this week as I had hoped. I decided that resting and recovering was more important than most tasks on my to do list, so that’s what I used this weekend to catch up on. Once I was feeling better, I did my first run back after NYC, which didn’t feel too bad! I let myself wait until my body felt ready to run again and I started to miss it. This is something I’ve done in the past that really helps me personally avoid burnout. It’s good to let yourself miss it sometimes!

Right now in LA, it’s been raining nonstop since Friday and is expected to continue raining most of next week. If I’m being totally honest, I don’t love running in the rain 😅 but I do love snuggling inside with the windows open while it rains. It has been a nice, cozy weekend and I’m certainly not complaining. Our house has been a constant mess and our dog has been wet since Friday, but I’m trying to let go of my perfectionist side and let it be. We can always clean, but we can’t always enjoy a rainy weekend!

In Today’s newsletter:

• What’s for dinner? I’ve planned out your week in meals and snacks so you don’t have to! Check out my menu plan for the week, and some simple recipes to go with it.

• Weekly tip: Cold and flu season is definitely upon us, and since I had a cold myself this week, I wanted to share a few tips on how to navigate fueling when you’re sick.

• Science corner: Fish oil supplements seem to be one of the more popular and recommended supplements on the market. But do you need to be taking them for health and performance improvements?

• Food for thought: On The Fueling Forward Podcast this week, I interviewed someone who works in the hospitality industry. I wanted to share my thoughts on why it can be refreshing to look at food not just as fuel, but a way to honor culture and traditions.

Do you have topics, recipes, or thoughts that you’d like to see in the next Sunday Brunch Club? Reply to this email and let me know!

Listen👇🏼: to the most recent episode of the Fueling Forward podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners.

Happy Sunday! I hope everyone is having a great weekend. I’m still on cloud nine from the most incredible weekend in NYC! We got to enjoy some family time, some beautiful fall weather, and had an absolute blast racing the New York City Marathon. I’ll talk a bit about the race in the Food for Thought section, but if you’re interested in the long version you can listen to this recap episode on The Fueling Forward Podcast.

I also wanted to thank everyone who donated to my fundraiser! Not only did I meet my goal of raising $4500 for TrackGirlz, but I was able to exceed it thanks to the generosity of the Fueling Forward community. Even if you weren’t able to donate, having your support with me on this journey has meant the world and it has been so fun sharing this experience with all of you. Don’t worry, today is (probably) the last time you’ll have to hear about NYC 😉.

We got back Monday night, and between a long trip and the time change, I feel like I haven’t known what day or time it is all week 😅. I relied on a lot of convenience foods this week, and even got through the potstickers in the back of our freezer. If you’ve been in that boat, you’re not alone and it’s perfectly ok! I’m using this week to get back on track with some nutrient dense, home cooked meals.

In Today’s newsletter:

• What’s for dinner? I’ve planned out your week in meals and snacks so you don’t have to! Check out my menu plan for the week, and some simple recipes to go with it.

• Weekly tip: Speaking of relying on convenience foods, I wanted to share some of the ways in which I incorporated them this week to help me stay on top of my fueling despite not having quite enough time to cook much.

• Science corner: There’s always a new nutrition trend on the rise, and this week, we’re tackling fibermaxxing. We’ll break down what fiber actually does for athletes, how much you really need, and whether “maxxing out” your fiber intake supports performance or holds you back

• Food for thought: I was pretty open about my goal of running sub 3 hours at NYC, and I crossed the line in 3:07:48. I wanted to reflect on why I’m not even slightly disappointed to have not reached this goal, and how I’m choosing to remember this weekend.

Do you have topics, recipes, or thoughts that you’d like to see in the next Sunday Brunch Club? Reply to this email and let me know!

Listen👇🏼: to the most recent episode of the Fueling Forward podcast where you can find interviews with athletes or listen to me answer questions submitted by listeners.