For Your Future Self

I hope everyone had a great April! I basically say this every month, but I truly cannot believe May is here already. Time feels like it’s going by especially fast now that I’m counting down the days until the baby gets here. There’s nothing like a big event in the future to make time feel like it’s both flying and crawling by at the same time 😅.

For me, a big part of the time passing so quickly is how busy my days are. I always think I’ll fly through my to do list, but somehow it feels like there are never enough hours in the day to get things done. I’ve found myself feeling overwhelmed by how much I have to do lately, both on a daily basis and within the next couple of months before the baby comes. I was reflecting on this the other night, and decided something I want to get better at this month is budgeting time.

Most of the time when we think about budgeting, we think about money and deciding how much we want to spend on what each month. We have to think about the essentials like rent, food, gas, and bills, but also the nonessentials like Target runs, meals out, and shopping. Some months we spend more on essentials and less on nonessentials, and some months it’s the opposite. Either way, we have a specific amount of money we can spend.

I realized that we can do the same thing with our time. We have the essentials like work or school, cooking, sleeping, cleaning, parenting, etc. and the nonessentials like exercise (although I feel like this could be viewed as essential), activities, time with friends, self-care etc. It could definitely be argued that most of the “nonessential” items are sometimes essential, but my point is that we will always have a certain amount of time just like we do money and it’s also something that we can budget for.

For me, budgeting my time means I’m prioritizing making time for the nonessential things that are important to me and doing my best to be efficient with the time I’m spending on essential things. Lately, this is looking like:

• Throwing in an extra package of chicken when I already have the oven on so I can use it to meal prep lunch the next day in half in the amount of time

• Saying no to some activities in order to prioritize getting 8 hours of sleep every night

• Taking an extra 30 minutes one night per week to prep my breakfast so I get those 30 minutes back every morning to have a slow morning doing my NYT games and puzzles

• Scheduling a break in my schedule every day so that I can get outside and move, which is important for my mental and physical health

May is often a busy month for people with the school year winding down and preparing for summer. No matter what you have coming up, treating your time as a valuable resource like you would your money can help you get the most out of the time you do have. This doesn’t mean making yourself more busy or taking away from your time to relax, but being savvy with the time you spend on essentials in order to make more time for the “nonessential” things that fill your cup.

My motto is that my Monday self will thank my Sunday self for the meal prep I didn’t feel like doing when I have extra time to relax, exercise, or get some work done. Do something today that your future self will thank you for!

In today’s newsletter:

• Recipe highlight  🥣 - Overnight oats are one of my favorite meal prep breakfast options for myself and to recommend for busy athletes and individuals. Today, I’m sharing my own recipe for Peanut Butter Overnight Oats that I have created over the years.

• Quick tip 💡- One of the best ways to budget time is by doing some meal prepping. I’m not a fan of eating the same thing every day, so I wanted to share some tips on an approach to meal prepping that doesn’t mean you’re eating plain chicken, rice and broccoli every day.

• Rapid fire thoughts 🔥 - April delivered fast times, record-breaking performances, and major marathon moments while being in the middle of NCAA track season. Here’s what stood out (and what we can learn) from the running world this month.

Fueling Forward Resources

We will have a few spots for 1:1 nutrition coaching opening up in May, so if you’re interested in working with us and learning more about how to fuel for your health and performance goals, schedule an exploratory call to learn more today! We also have some awesome programs opening up this summer, and you can get ahead by signing up for our waitlists if you’re interested!

• 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. Schedule a free exploratory call today to learn more!

• Fall Marathon Group Nutrition Coaching Program - This 12 week program is geared towards anyone running a fall marathon (between October-December). Beginning in July, we will meet weekly for 45-minute Zoom sessions to cover everything from fueling day to day during your training block, to learning how to fuel during runs, to how to properly carb load for race day. This program is limited to 10 athletes, and priority is given to those on the waitlist so if you’re interested, add your name to the waitlist today!

• High School Summer Boot Camp Series - This 4 week program is geared towards high school runners who are preparing for a fall xc season. We will cover day to day fueling, fueling around runs, hydration and race day fueling, and how to stay consistent when you head back to school. It also includes a blood panel and interpretation! Programs will run in June and July and are limited to 10 athletes each, so be sure to sign up for the waitlist to be the first to know when sign up opens!

• Healing Your Relationship With Food - This self-paced course was designed by Fueling Forward’s newest dietitian, Alexa Gusman, after she herself struggled with her relationship with food and body image. Over the course of 8 modules, you will learn how to change your mindset around food and improve your body image. Anyone, athlete or not, can benefit from this course! It will be available June 1st, and you can sign up for the waitlist to be the first to know.

Recipe Highlight - Peanut butter overnight oats

Many athletes and individuals that I work with struggle to consistently get a balanced breakfast. Whether they’re rushing out the door for school or work, or just don’t know what to eat, it can be hard to make a balanced meal first thing in the morning. One of my go-to recommendations (and personal go-to’s) is overnight oats. I love overnight oats because, as is implied by the name, you can make them ahead the night before for a nutrient dense, grab-and-go option that will be ready in the morning.

I also love overnight oats because they are super versatile. You can easily make them to fit dietary preferences like gluten free or dairy free, and you can prevent flavor fatigue by switching up the mix-ins. You can swap almond butter for peanut butter, use different fruits, or even add cocoa powder or vanilla extract to change the flavor profile.

I typically make these in a mason jar, but you can also use any resealable tupperware. A fun hack to is use your peanut butter jar when you run out of peanut butter for an eco-friendly and tasty way to make your overnight oats. You can even make several batches at once! They will stay good in the fridge for about 3-4 days.

One thing I recommend is that if you’re using a softer fruit like berries or banana, don’t mix them in until the morning to avoid them getting too mushy. More sturdy fruits like apple or mango and sometimes frozen fruits will generally hold up well overnight.

Here are some nutritional highlights of this recipe:

1. Oats - Oats are a whole grain, so they will provide carbohydrates for energy but also fiber to help keep you feeling full and satisfied. Oats are also a great source of minerals like magnesium and iron. While oats are naturally gluten free, if you require gluten free you want to make sure you purchase certified gluten free oats to avoid a gluten exposure via cross contamination from processing facilities.

2. Peanut butter - Peanut butter is one of my favorite tools to help athletes get in enough energy to support their training. It’s are a great source of healthy fats, contains some protein, and provides so much flavor. Nuts like almonds and peanuts are also great sources of vitamin E, a powerful antioxidant that can help aid recovery.

3. Chia seeds - I’ve talked about chia seeds before, but they are a great source of fiber and provide some plant-based protein. They are also packed with healthy fats like omega-3’s, which are great for reducing inflammation.

Peanut Butter Overnight Oats - 1 serving

Ingredients:

• ½ cup of whole rolled oats

• ½ cup of milk (I recommend cow’s or soy to provide protein)

• ¼ cup of Greek yogurt (I like to use vanilla for more flavor)

• 1-2 tbsp of peanut butter

• 1 tbsp chia seeds

• Dash of cinnamon

• Honey or maple syrup to taste

• Fruit of choice for topping

Directions:

1. In a resealable container (like a mason jar, tupperware, or peanut butter jar), mix all ingredients except the fruit and let sit overnight.

2. In the morning, top with fruit, nuts, more nut butter, shredded coconut, or any other topping of choice.

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

For most of us, when we hear the term “meal prep” we think about the classic gym bro tupperwares of plain chicken, rice and broccoli. While this certainly is one way to meal prep, I’m here to tell you that it doesn’t have to be that boring! Today, I wanted to give you some meal prepping tips so that you can make the most of your time in the kitchen, but don’t have to eat the same thing every day.

Meal prepping is something that many athletes I work with benefit from, but they often come to me with the mindset that it’s going to be time consuming, boring, or overwhelming. While it can certainly take some time to get the hang of, it really is a tool that can help you save so much time and also money. Meal prepping isn’t about making the same meal to eat for 7 days in a row, but rather it’s about efficiency in the kitchen.

Most of us don’t have a ton of extra time to devote to cooking and cleaning up, which is often why when our schedules fill up we end up going for take out or scrambling to find something to make with the bare bones of our pantry while we shove handfuls of chips in our mouth because we’re starving.

When I’m working with someone on meal prepping, my goal is to help them make the most of the time they are spending in the kitchen and to be realistic about the days they have time to cook versus the days they don’t. Yes, it does require some extra time with planning ahead and your grocery bill might seem higher up front because you’re buying more. But it will save you both time and money in the future when you only have to cook 3 times and you don’t have to splurge for takeout at the last minute.

If you’re interested in getting into meal prepping but aren’t sure where to start, here are some of my top tips:

1. Make components separately - Making a big batch of rice, chicken or roasted veggies doesn’t mean you need to eat those things together all week. You can use them in different ways to get some variety with the same ease. Use the rice as a base for a bowl, include it in a wrap, or use it to top a salad. Use the chicken in sandwiches for lunches or as a ready made protein to go with dinner. Use roasted veggies as a quick side for dinner, throw them on a salad, or add them to a wrap.

2. Use different sauces or toppings -  I personally get sick of the same flavor after a couple of meals, so I love to use different sauces or toppings to keep things interesting. You can put a curry or teriyaki sauce over the chicken and rice for an Asian flare, or wrap them in a tortilla with beans, guac and salsa to go the Mexican route. Toss your roasted veggies with a balsamic vinaigrette or dip them in hummus to change up their flavor.

3. Pair with different sides - If you have the same main components like chicken and rice, you can use sides to change up the flavor profile of the meal. Pair it with asparagus roasted with parmesan, bok choy sautéed in soy sauce, or a simple Greek salad to elevate your meal.

4. Create a rotation - Again, I’m not someone who can eat the same thing every day. I need to look forward to and enjoy my meals! That’s why I pick 2-3 nights per week that I can cook and create a rotation of meals. I’m still only having to prep and cook food a couple of times, but I get a lot more variety and enjoyment out of my meals.

5. Make a double batch and freeze - If I’m making something like meatballs, a marinated grilled chicken, or even soup, I’ll often go ahead and make a double batch. You can easily freeze those items so you have a homemade, more nutrient dense version of a frozen meal when you’re in a pinch.

6. Use store bought options - Although processed foods are getting some heat right now, they can be super helpful for busy individuals or families. I love to buy frozen pouches of rice, pre-made meatballs, pre-marinated meats, canned beans, stir fry or salad kits, frozen fruit and pre-cut veggies as an easy way to cut down on my food prep time.

Some of my current go-to’s for meal prep are:

• Breakfast: oatmeal bakes, overnight oats, and make ahead/freeze breakfast sandwiches or burritos

• Lunches: shredded chicken (for chicken salad, sandwiches, or in a rice bowl), meatballs (served over rice or just paired with sides), and chopped veggies (I chop a variety of carrots, bell pepper, cucumber etc. to dip in ranch or hummus as an easy side)

• Dinners: rice (for bowls or as a side), frozen dinner rolls (easy side), roasted veggies (to pair with any meal), bagged salad kits

• Snacks: energy bites, cut fruit for yogurt bowls, chia seed pudding, or muffins

Meal prepping is a great tool to help you make the most of your time in the kitchen and to help give you more access to homemade, nutrient dense meals and snacks. It can take some time to get the hang of, but once you’re in a routine it will save you so much time and money. Planning ahead doesn’t mean your meals have to be boring! You don’t have to sacrifice flavor for efficiency.

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

April delivered fast times, record-breaking performances, and a few strong reminders of how important fueling is. Here are the biggest moments from the running world this past month: 

• Jane Hedengren and Pamela Kosgei both broke the NCAA 10K record at the Stanford Invitational on April 4. While Jane has taken the last few head-to-head wins, this is a great reminder of how powerful competition can be when it comes to pushing performance. 

• The London Marathon came down to a 3-woman sprint finish, with Tigst Assefa pulling away to defend her title and break her women’s-only world record with a time of 2:15:41. 

• The iconic Boston Marathon was held on April 20, where Sharon Lokedi repeated as Boston Marathon Champion. And equally impressive - 609 women broke 3:00 on the course, which smashed last year’s record of 385! 

• Also in Boston, Jess McClain ran the fastest time ever by a U.S. woman on the course. Mid-race, she dropped her bottle around 30K, turned back to grab it, and still fought her way back to the lead group. She said she would rather make sure she got in the fuel and lose a few seconds rather than pay for it later, showing the importance of fueling during races!

• Over the past month, professional runners, including Grayson Murphy, Emily Infeld, and Calli Haugher-Thackery, have shared their experiences with pregnancy, sparking important conversations around contracts, health, training, and fueling. While every pregnancy and postpartum journey looks different, it’s a powerful reminder that running can fit into your life, not the other way around.

Stay fueled,

Maddie

Get More from Fueling Forward

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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