Recently I have been battling with injury, for the fourth time in a row, and feeling less motivated than ever. Running has always been one of my passions in life, and with out it I wouldn't be where I am today. I recently started reading up on things I can do to prevent as well as aid in recovering my injury.

One of the most important aspects in recovery is nutrition. An article posted by Runners Connect discusses how you can speed up your injury healing by eating certain foods:

Foods rich in vitamin C: (citrus, berries, peppers, broccoli.) Builds new proteins for skin, scar tissue, tendons, ligaments, and blood vessels.

Vitamin A: (carrots, squash, sweet potatoes): Promotes production of white blood cells which fight off infection and viruses.

Omega 3 fatty acids: (salmon, flax seeds, walnuts): Reduce inflammation.

Zinc: (oysters, nuts, seeds, chicken): Will help keep the immune system strong, as well as protection from other viruses.

Protein: (grass fed beef, chicken, and eggs): Protein is essential shortly after the injury occurs for multiple processes. How well the injury heals is determined by how well protein is restored after becoming inured.

I learned a lot from this article:

And I recommend giving it a read if you are injured and are at a loss. Even if you are healthy, these foods can help to prevent injuries, keep you healthy, and keep you happy :)

~~~Images top to bottom:

1)When I was healthy and running in sunny myrtle beach

2)Almond crusted salmon, sautéed spinach, sweet potato w/ almond butter

3)Cinnamon roasted butternut squash with coconut oil.

4)Sweet potato/black bean burger, sautéed spinach and diced avocado.

Happy hump day!

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​I'm sure you've heard this over and over, but that means it's probably true!  Skipping breakfast can lead to lack of energy and concentration throughout the day.  It can also help maintain your healthy body weight as well as boost your metabolism.  So if you are trying to lose weight, DON'T SKIP OUT.  

That being said, that doesn't mean eating a chocolate croissant and bacon for breakfast will help you to maintain that healthy body weight.

Above are a few of my usual breakfasts including:

1.  1/4 a cup of rolled oats with a  scoop of plain non-fat greek yogurt, chia seeds, cacao nibs, a chopped dark chocolate sea salt kashi bar, and a TBSP of low-fat peanut butter (always)

2. 1/2 a cup of rolled oats, milled flax seeds, goji berries, half a banana, aaand (can ya guess?) 1 TBSP peanut butter (low-fat)

3. slice of ezekiel cinnamon raisin bread, 1 TBSP ALMOND butter (this time), banana and strawberry slices, & a side of scrambled eggs

4. now this ones complicated ;) This was "on the road" cup of fruit I got at the gas station.  I was actually pretty impressed the fruit was so fresh!

These are just a few examples of how EASY it is to have a healthy, energizing breakfast to start your day!



We all deserve a reward every once in a while. The key is moderation 😋🔑



I love coffee more than your average Joe (no pun intended). But did you know coffee can actually enhance performance? I read an interesting article submitted by Runners World, which I read daily. The article discusses the ways coffee can ultimately improve performance:

--About an hour before performance, an athlete typically needs 3-6mg (no more) of caffeine for it to take effect.--

I always thought coffee could do detrimental dehydration to the body, especially before a huge performance/workout. "Studies have found drinking up to about five cups of coffee has little to no effect on hydration."

Not only can coffee help to fuel your performance, but also enhances the recovery process. Glycogen stores are broken down during an intense session, with the help of a mixture of carbohydrates/protein and caffeine, these glycogen stores can be replenished.

Moral of the story:

drink more coffee..which shouldn't be a problem 😉

(Basically I just needed to justify the amount of coffee I drink ☕)

Have a great weekend! ☀

I recommend giving the article a read: 👇




One of the biggest changes I've made over the years is my eating habits. More specifically my post workout/ race habits. I used to "reward" myself with whatever I wanted after I raced. (🍪🍩🍫🍺🍕) which was usually followed by feeling like crap. Something had to change.

My parents and I had to make a quick stop for food after I raced last week and this picture just shows how easy (and delicious) healthy eating really is!👅

I was STARVING and usually would've grabbed anything and shoved it in my mouth. We stopped at Wegmans, and yes the aroma of the Chinese food hot bar caught my attention, but so did the veggie quesadillas, chickpea salad, and grilled tofu. <--much better choice.

Still had a mouthgasm to say the least.

Now I'm not saying rewarding yourself isn't necessary (cuz it totally is 🍦). You just need to be aware of appropriate timing (aka not within the recovery timeline of a race/workout).

Moral of the story-->this change has significantly helped my body recovery faster and for the better. And made me feel less like garbage the next day. 👏🏼👊🏼



​Hey guys! So the other day I was CRAVING pizza (my favorite food) but didn't need all that delicious greasiness going into my body (unfortunately).  So I decided on pizza with a toasted parmesan cauliflower crust and it was amazing!

Simply just combine a head of cauliflower, parmesan cheese, basil, and garlic salt into a food processor, microwave for 3 minutes, strain all of the water with paper towels, bake in the oven (400) for 15-20 minutes, IMMENSE TOPPINGS (I did turkey bacon, tomatoes, kale&spinach, MORE CHEESE) and bake until cheese is melted.

Highly recommended!

Have a great day loves



Our Thanksgiving dinner was a little smaller than usual, so we didn't make very many dishes.  However, my mother put me in charge of the vegetable dish.  CAN YOU BELIEVE IT? I was in charge of VEGETABLES!  I never thought this day would come..(obviously over exaggeration)  

I was craving beets, don't ask why, but as a child I loathed them.  Little did I know they would soon become my best friend.  Beets have some lovely benefits which I will share with you:

They are high in fiber (gotta love regulation ;)), high in vitamin C and B, contain a few essential minerals; potassium and manganese.  

Anyways, I took my vegetable responsibility very seriously as you can see.

Roasted asparagus, carrots, beets, & pepitas ✌🏼️

The pepitas added an extra crunch! All it took was slicing each vegetable, a little olive oil, salt and pepper, and BOOM, history was made at the Smith house for the BEST vegetable dish ever to have been made at Thanksgiving dinner.  

Hoping next year I'll gain the responsibility of the biscuits too ;)



good morning to all! I slept the longest I have in a LONG time, which I don't mind because I've been having trouble sleeping lately 😓

This is a chocolate protein smoothie bowl, topped with fresh raspberries, chia seeds, cookies and cream quest bar, and toffee crunch protein peanut butter! This is an excellent recovery meal for a workout (because as you can see its LOADED with protein). Protein is essential everyday to stay energized/healthy, and to build muscle. If you're an athlete, you'll need more protein than your average Joe! Adding protein to your diet (especially after a workout) will help to rebuild the protein you break down during the workout and most importantly, helps you recovery faster!

If you have any questions I'm here to help😊



Loaded veggie steak stir fry. Pretty simple! Teriyaki seasoned steak, chopped asparagus, peppers, onions, mushrooms galore ❤️❤️