Lone Spruce Nutrition

09/23/2026

Craving a treat you can feel good about? Look no further!
This is very simple to put together, nutrient dense, and truly decadent (even my picky teens approve!)

🍫🍓Serve with a side of strawberries and unsweetened greek yogurt to round out your macros!

Chocolate Buckwheat Banana Cake

1 cup buckwheat flour
1/2 cup unsweetened cocoa powder
1 teaspoon baking soda
1/2 teaspoon Himalayan sea salt
3 very ripe bananas
1/2 cup extra virgin olive oil
1/2 cup organic light brown sugar
1 medium egg
1 teaspoon vanilla extract
1/2 cup semi sweet chocolate chips

* Preheat oven to 350, line a 9x5 inch loaf pan (or similar volume crock) with parchment paper
* In a medium sized bowl, whisk together the flour, cocoa powder, baking soda, and sea salt. Set aside.
* In a large bowl, mash the ripe bananas with a fork. (or use a hand mixer to get them really smooth) Add the olive oil and stir until combined. Stir in the brown sugar, egg, and vanilla extract. Contiune to stir until blended well.
* Stir the dry ingredients into the wet ingredients, adding chocolate chips last.
* Pour batter into prepared pan. Sprinkle a few additional chocolate chips over the top of the bread. Bake for 50-65 minutes, or until a toothpick inserted into the center of the bread comes out mostly clean (you will have some melted chocolate chips on the toothpick
* This will keep beautifully covered on the countertop for 4-5 days or pre-sliced and frozen to enjoy later!
** This can very easily be made vegan by subbing the egg for 1/4 cup applesauce or your subsitute of choice

Serves 12, each serving contains:
224 calories
28g carbs
3.5g fiber
3g protien
10 g fat (good, healthy fat from olive oil!)

5.6% of your daily iron
4.3% of your daily vitamin c
221 mg potassium

09/21/2026

🚫“Eat like me to look like me”
🚫“Eat like me to perform like me”
It’s time to say NO to this toxic aspect of influencer culture. Your body is unique and needs (deserves!) the fuel to do it justice.
•I feed myself using the following information as my foundation:
My height
My weight
My age
•Then layer in that I:
Run 45-60 miles per week
Am very active outside of running
Am in perimenopause
Am a vegetarian
•Then determine my immediate needs:
Is today a recovery day?
Do I need to carb load today?
Am I menstruating today?
•
All of this (and even a little more) specific and unique information goes into ensuring I am getting exactly what I need to feel and perform my best, whether it’s a race day, or an everyday life day 💫
•
Don’t let anybody fool you into thinking their likeness is your best - YOU are your best! One of my favorite parts of coaching is helping clients unlock just how great they can feel, and helping them learn to feed themselves in an intuitive way, that, with a little practice, won’t feel like work at all!
•
If you find yourself scrolling influencers, falling in and out of fads, or relying pre made programs -just reach out. Together, we can find your inner answers!

09/17/2026

As a female athlete myself, and as a proud hockey mom to our daughter who has been a dedicated hockey player since age six, I am incredibly excited to support this cause! Please take a moment to learn more about the important work of this non profit, and be part of ensuring our local girls have the access to ice they deserve!
🥗The winner will receive a free one hour session with me as well as 10% off your next booking!
📷There’s also an amazing package from Jonah Bean Photography which is an incredible opportunity!

Rinkside and Ready!!!! We debuted this raffle at Skate it Forward this past weekend, with some participants using their free ticket with entry to enter - now it's your chance! We're excited to wrap up our summer raffles with this opportunity to get ready to head back to the rink - regular season will be here before you know it! This raffle is stocked with some truly great items, we'll be showcasing a few of them over the next few weeks. Don't miss this one! Drawing to be held on October 15th 🏒

09/05/2026

Is your garden overflowing with zucchini? Here's a great alternative to your run of the mill zucchini bread:

Zucchini protein muffins:
Ingredients
1 ½ medium ripe bananas
1 medium zucchini
3 eggs
1 tsp vanilla extract
1 C almond flour
¾ C flaxseed meal
1 tsp baking soda
½ tsp baking powder
Pinch of salt
½ tsp cinnamon
½ C vanilla protein powder
1/3 C natural peanut butter
Instructions:
1.Preheat oven to 350 degrees. Grease muffin tin or use muffin liners
2.In a large mixing bowl, mash the bananas with a fork.
3.Shred the zucchini. Squeeze out the extra moisture then add to the bowl.
4.Add the eggs and vanilla, use the fork to mix well.
5.Stir in the almond flour, flaxseed meal, baking soda, baking powder, salt, cinnamon and protein powder.
6.Fold in the peanut butter.
7.Pour the batter into 12 muffin cups.
8.Bake for 25 minutes. You can start checking after 20 minutes. Look for golden brown tops. Insert a toothpick into the center of one muffin. When it comes out clean they are done!

These freeze well and are great to have on hand for busy mornings or between-meal snacks!

Each muffin contains:
32g Net Carbs
14g Protien (will vary by powder used)
15 g Fat (only 2g saturated!)
6g Fiber
A great source of B vitamins!

08/31/2026

Whether you’re tackling a big goal, or simply need some guidance navigating choices and labels, I’ve got you covered!
Reach out today to schedule your free 20 min consult, so we can explore the ways I can support your needs and goals!
973-570-8925
[email protected]

08/24/2026

Carbs.. are they all bad? Do they cause weight gain?

We divide carbohydrates into two groups: simple, and complex:
•Complex carbs have a good amount of fiber, and take longer for your body to digest. This avoids blood sugar spikes, and provides a nice slow-burn of fuel for your brain and body access throughout the day! 
Great examples of complex carbs include:
Oats
Sweet potatoes
Chickpeas
Leafy greens
Berries
Brown rice
Broccoli
Millet
Quinoa
Squashes

•Simple carbs are a more basic sugar molecule, and are often refined foods, with the fiber removed through processing (think white flour vs whole wheat) processed sweets, juices and candy. Natural examples of simple carbs include honey, or milk.

The carbohydrates in these foods are accessed more easily by the body and cause the blood sugar to elevate quickly. This can be an appropriate choice to consume before an athletic event lasting more than an hour, but should generally be consumed in moderation.

Do carbs always cause weight gain? No. Carbohydrates as a macro nutrient are not directly related to weight gain - when consumed in appropriate portions. 

All three macro nutrients (healthy fats, lean protein, and quality carbohydrates) are important building blocks of our body’s fuel system! 

08/21/2026

Did you know??
Just ¼ cup of pumpkin seeds contains roughly half the recommended daily value of magnesium! This mineral is important for preventing muscle cramps and fatigue, as well as providing critical nervous system support. Try tossing a handful in your next salad or combine them with dried cherries and dark chocolate for a nutrient dense treat!

08/20/2026

🚫Put down the protein Doritos!
While they may contain protein, they’re still an ultra-processed food, along with many protein-added products on the market today.
🙌🏻Your body and your budget will be much happier getting protein and other macro nutrients from whole food sources!
Great examples for quick, balanced, high quality and protein-rich snacks include:

Hard boiled eggs and grapes
Dried fruit and turkey sticks
Greek yogurt and granola
Rice cakes with nut butter honey, and chia seeds
Baby carrots and hummus
** just one cup of low-fat cottage cheese with a half a cup of blueberries contains 20 g of protein as well as 17 g of carbs and only 3 g of fat!

08/10/2026

I am very excited to offer a space for those navigating perimenopause to share thoughtful conversation about individual and shared experiences! Each session will allow time for education on nutrtional tools, as well as open discussion. Please reach out to me if you would like to be included in the email list for this group! [email protected]

06/22/2026

Happy Monday everyone! Just a quick heads up to all clients that I am currently booking into the end of August, with limited availability. Fridays are unavailable until mid October. I have a bit more flexibility for meeting via zoom (for establised clients). Wishing everyone a safe and happy Summer, and as always, please reach out with any questions!