Presence is a Present

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.

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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