On Pace Wellness

On Pace Wellness My goal is to help you achieve your goals by optimizing your nutrition. Let's find the nutritional approach that works best for you and your lifestyle.

On Pace Wellness is proud to offer Nutrition consulting for the Portland Thorns FC and to have partnerships in place with GC Strength Team, PACE Therapeutic Associates, and RunDoyen.

Okay so I think I want to run a marathon. And OF COURSE I have this feeling after Boston. 😅 (DROP YOUR MARATHON RACE SUG...
04/22/2023

Okay so I think I want to run a marathon. And OF COURSE I have this feeling after Boston. 😅 (DROP YOUR MARATHON RACE SUGGESTIONS IN THE COMMENTS!)

I haven’t run a marathon in over 5 years, and I’ve never had a coach for bay that I’ve run, so I’m really curious about what I’d be able to put together at this stage of life and possibly with a coach.

I still have the desire to run another ultra this year, and I have no idea which will come first (likely the ultra), but I am eager to start looking for a marathon and getting the rest of the year planned out. Cheers to all of you who ran Boston last weekend and thank you for the inspiration as well! ✨

Well, Gorge Waterfalls 50k sure taught me a lot last weekend. I’ve been reflecting on this race all week. From a perform...
04/06/2023

Well, Gorge Waterfalls 50k sure taught me a lot last weekend. I’ve been reflecting on this race all week. From a performance standpoint, this was my worst ultra performance since I started running ultras. Do you see that stick in the photo? I had to use that stick for 14 miles to save my quad from giving up on me…and it worked! So yes, not a great finishing time and I didn’t keep form nor remain physically strong throughout the race, but it was my mental performance that I am so impressed with. Yes, I impressed myself! I signed up for this race back in September with full STOKE, ready to crush a 50k that meant a lot to me given the connection I have with (I’m one of their in-house nutritionists) and because this race looked so dang cool last when I was watching the live streams during 2022’s race. But the reality of having a baby and both my partner and I working very full time weighed on my ability to train. I lived at the 25-35 miles per week range and the longest run I got in was 18 miles and it was only once. Yeah, I was not physically prepared to run 31+ miles, but my heart was and my mind kept me going. The grit was there. And 50 kilometers after starting with a bit of doubt but full hope, I crossed that finish line with a fire burning stronger than before.
Major props to Freetrail and for a phenomenal weekend of full trail culture display. Special specific thanks to for all you do for this community. And a special thanks to for cheering my name when you could!
📸

I’m looking forward to getting out to the Gorhe tomorrow for the Gorge Waterfalls 50k by and ! While I wish I could te...
04/01/2023

I’m looking forward to getting out to the Gorhe tomorrow for the Gorge Waterfalls 50k by and ! While I wish I could tear it up out there, the truth is that it’s not been easy finding the time to train adequately for an ultramarathon. I’m going to count on my body that it remembers how to do this and make sure to nail my nutrition to bring me to that finish line. And most importantly, I’m looking to have fun in the forest and on the muddy trails. That’s what trail running is all about for me. It’s almost tme… !!!

Let’s highlight green foods! Green foods contain a vast array of micronutrients and phytochemicals that support healthy ...
03/31/2023

Let’s highlight green foods! Green foods contain a vast array of micronutrients and phytochemicals that support healthy blood flow, cardiovascular health and function, bone health, and more! Two compounds to spotlight: chlorophyll (which gives green foods their green color) and nitrates. While more research needs to be done, we currently believe chlorophyll has great benefits for skin health and anti-inflammatory activity. Nitrates are what I love about green foods because nitrates turn into nitric oxide. Nitric oxide can be extremely beneficial to arterial health (cardiovascular), which is the same mechanism for why athletes get a performance boost from nitric oxide (or from consuming plant-based nitrates). Ever hear about beetroot powder? Yeah, this is the reason you probably have…and beets are purple or golden but beet greens are a great source of nitrates too!

Also, green foods are a phenomenal source of fiber! My favorite compound, hands down!

So whether you’re eating broccoli, sprouts, celery, peas, okra, beet greens, kale, arugula, or any other green food, you’ll do well to keep eating this color very regularly.

Get in touch with questions or to set up a consult to strategize!

I like to call beans a true superfood. They’re packed with fiber; they’re a great source of protein; and they’re rich in...
03/17/2023

I like to call beans a true superfood. They’re packed with fiber; they’re a great source of protein; and they’re rich in starchy carbs which won’t make you overweight but will instead feed your good gut bacteria, and most are good or even excellent sources of many nutrients we wouldn’t think of such as calcium and iron for example.

Beans are a great food to help with improving satiety too, so if you’re hungry all the time and maybe lacking fiber in your diet or potentially not enough protein, check in with your bean consumption!

So here are 3 ways to sneak in more beans into your diet. I love our instant pot for making beans pretty quickly to add to dishes, and we almost always have a hummus in the fridge too for healthy snacking!

And I often get asked, “Which beans should I be eating?” My answer: “The beans you enjoy…or like the most.” 🙃

Happy eating!

WHICH SLIDE SPEAKS TO YOU?? Did you read our recent post about Satiety? Check it out if you haven’t, and then come back ...
03/07/2023

WHICH SLIDE SPEAKS TO YOU??

Did you read our recent post about Satiety? Check it out if you haven’t, and then come back here to take note on 3 hacks to take common foods and snacks and elevate them! The enhanced nutrition - more fiber, healthy fats, and protein - is helpful for staying full longer and balancing blood sugar, and this is good for weight management, healthy hormones, and cardiovascular and metabolic health.

Have you ever wondered what adaptogens are? You have probably come across this term a few times by now. Mushrooms and mu...
02/08/2023

Have you ever wondered what adaptogens are? You have probably come across this term a few times by now. Mushrooms and mushroom products have been trendy and claim to be adaptogenic, and the same goes for ashwagandha! So many of our clients have successfully brought adaptogenics into their life - especially for stress management - but it truly is a personal matter what can work best for people. Learn more in the slides, and consider reaching out to us for a consult if you are curious about if adaptogens are right for you.

Beautiful 90 minutes in Forest Park this morning, listening to the beautiful conversation between and in a recent ep...
02/05/2023

Beautiful 90 minutes in Forest Park this morning, listening to the beautiful conversation between and in a recent episode. That was a special one for sure! Trail runners and lovers of nature or wannabe lovers of nature: give that one a listen! The training for Gorge Waterfalls 50k continues! LFG!!! 🌲🌲🌲

The second post in our golden milk series gives you a glimpse in the benefits of golden milk. I don’t think you need to ...
01/18/2023

The second post in our golden milk series gives you a glimpse in the benefits of golden milk. I don’t think you need to swap your daily coffee for golden milk in order to get these benefits, but including golden milk even once or twice per week has its benefits.

More antioxidants.
Digestive support.
Anti-inflammatory.
Oh, and delicious!
See our recent reel for a a quick walkthrough of making golden milk, and our next post will show another fun way too!

Relatedly, I had ‘s Golden Latte mix with Turkey tail mushroom and that was sooo good! I highly recommend trying that out!

Stay golden ✨

We say it often: Nutrition matters. And if you’re a very active person and want to stay that way (athletic longevity!) i...
01/10/2023

We say it often: Nutrition matters. And if you’re a very active person and want to stay that way (athletic longevity!) it can matter a whole lot more too. Here are three nutrients athletes should make sure they are getting enough of in their diet:
Iron // Magnesium // Vitamin D

And while the graphic gives some reasons for this, there are many more reasons for why these nutrients matter so much, and they include ways in which these nutrients support your general health as well.

Do you want to make sure you are getting enough from your foods? Do you want to optimize your nutrition? DM or Email us today to get started! 💻 📱

Hill repeats on the trail today. I’m starting to train for Gorge Waterfalls 50k. LFGORGE!!! I actually talked to my wife...
01/08/2023

Hill repeats on the trail today. I’m starting to train for Gorge Waterfalls 50k. LFGORGE!!! I actually talked to my wife about this and she said we’re at the stage of our life (as busy working parents) we’re I may need to schedule my longer runs on our calendars. 😅 Hey, if it’ll work, I’m down to give it a try! So here’s to scheduling more trail runs and getting after it! Also, shout out to and .puppi for keeping me company on the trails today as I listened to their episode!

Hey athletes (especially runners!): as you dive into base-building and maybe start strength-training some more too, it’s...
01/06/2023

Hey athletes (especially runners!): as you dive into base-building and maybe start strength-training some more too, it’s important to be aware of underfueling. And if you’re new to athletics and maybe signed up for your first event ever in 2023 or first event in many years, o want you fo be successful and healthy, and properly fueled! 🔋

The graphic above shares common signs that an athlete who is actively training may be underfueling, or not eating enough calories for their active lifestyle. I want to expand the definition of underfueling by also including in this situation the fact that you may be getting sufficient calories but grossly insufficient nutrients which can still lead to some of these symptoms. These symptoms can happen even if you are properly fueling so don’t worry if you are tired on the day after a hard workout day or if you need a nap the afternoon of long run day! But if you notice a pattern or if you notice that these signs are ever-present, then it’s time to take action.

I’m a firm believer that athletics requires attention to your nutrition and, more broadly, to your recovery. Nutrition is an important part of this picture, so I do encourage folks dealing with this or who want to be sure they are not underfueling to reach out to us! Let’s take a look at your nutrition together and let’s get you on the right path to not only a healthier training cycle but also to a healthier you. A You that has plenty of energy for workouts and for work/kids/socializing/sex/pets/farm work/ etc. A You that is feeling energized by training and performing, not feeling like they hate their life and have no vibrancy because training is sapping the life outta ya!

Let’s do this together!

For anyone who reaches out and mentions this post, we’ll give you a 15% discount to a dietary analysis, which can be a great place to start! Keep a food log and one of us will analyze it for you and provide key feedback! Ready to commit to more? Let’s talk coaching options!

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Portland, OR
97211

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