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An Intro to the Pelvic Floor (from a Pelvic Floor Physical Therapist)

October 13, 2020 by APRÉS RUN

I’m so pleased to share this guest post from Jennifer Reynolds, PT, DPT, TPS, and Owner of Reynolds Physical Therapy in Barrington, Rhode Island. I worked with Jennifer after having my son Brady at the end of March, and we’ve stayed in touch since. We both feel strongly about women’s health and getting more information out there about rehabbing your pelvic floor after birth. If you are active and want to be active for a long time after having kids – you need to understand and be thinking about your pelvic floor.

First, we thought we’d start with what exactly the pelvic floor is, and why it’s important. So without further ado – I’ll let Jennifer take it away…

The Pelvic what?? Floor? What is that?

Pregnancy and childbirth are a challenge for our bodies. A challenge our bodies can handle beautifully. But, a challenge nonetheless. In a relatively short period of time a woman’s body will change dramatically with pregnancy. Our pelvis will widen, our ribcage will expand, our abdominals will stretch, and our pelvic floor muscles will stretch as well.

Pelvic floor? What? Do I have a pelvic floor? Yes, you have a pelvic floor. The pelvic floor is a group of muscles at the bottom of your pelvis. They are around the vaginal and anal openings.

The muscles that make up the pelvic floor play an important role in our most intimate functions. They control pee, poop and sex, hold up your bladder, rectum and uterus and stabilize your pelvis. And, for the most part we never think about them. In fact, most women don’t think about them until they have a problem. Perhaps, you leak urine with sneezing, coughing or when you exercise. Or maybe you have an increase in urinary urge and then leak urine. Or maybe you are struggling with returning to the exercise you enjoy after having a baby.

During pregnancy and childbirth, the pelvic floor undergoes tremendous stretch and strain as they support the growing baby and allow for the baby to be born. After, pregnancy and childbirth these muscles require more attention so you can return to exercise without pain, be able to control your pee and enjoy sex again.

Can you imagine having an injury to another body part? Maybe your shoulder or your ankle. Would you expect to return to all your activities without any difficulty? Or would you expect to have to rest, recover and rehab that shoulder or ankle? The pelvic floor is no different than any other group of muscles in your body. They need to rest, recover and rehab after a pregnancy and delivery as well.

Returning to your previous exercise or lifestyle without considering your pelvic floor can be challenging. Perhaps you are not sure where to start or how to reintroduce exercise. A pelvic Physical Therapist can help you through the process of rest, recovery and rehab. A skilled pelvic PT will help guide you through the various stages of rehab and return to your previous active life.

Some frequently asked questions:

Q: “How quickly can I return to running after having a baby?”

A: In general, the answer is 12 weeks postpartum. However, there are a lot of factors that go into the decision for a woman to return to running after having a baby. It is recommended woman see a pelvic physical therapist for a pelvic floor screen before returning to running to help evaluate the pelvic floor musculature for strength, function and coordination of the abdominal muscles and the pelvic floor muscles. A physical therapist can also help you consider other factors that are important to consider before returning to running which are: your previous level of activity before and during pregnancy, including running, how well you handle the load and impact of running, strength and core stability, breastfeeding, amount of sleep, scar tissue etc.

Q: “What makes running challenging to the pelvic floor?”

A: Running requires the effective management of intra-abdominal pressure as well as ground reaction forces transmitted through the lower limb and pelvis. A pregnancy and delivery place a great deal of stress on the pelvic floor, hip and abdominal muscles. The changes the muscles go through during a pregnancy and delivery may make it more difficult for your body to manage the intra-abdominal pressure and ground reaction forces which can lead to urinary leaking, pelvic organ prolapse and/or injury. But, it doesn’t mean you can’t rehab your pelvic floor, abdominals and hip musculature to return to running. Guidance and coaching from a pelvic physical therapist can help you rehab and return to running safely.

Q: “What are some signs and symptoms of pelvic floor dysfunction?”

A: Great question! Some things to look out for in the postpartum period and with the return to running are:

Leaking urine or inability to control bowel movements
Heaviness/ dragging in the pelvic area
Pelvic or lower back pain

Best-Ever Healthy Chicken Pad Thai

October 8, 2020 by APRÉS RUN

Since moving to Providence and getting to immerse myself in the incredible food scene here, I’ve become a lot more of an adventurous eater. I found out I LOVE Korean food (give me all the bibimbap, kimchi, Korean barbecue, etc.); I’ve tried Thai dishes, Lebanese food, Portuguese cooking. And I’ve incorporated a lot more international cooking into our own weekly meals.

This means I now have a little stockpile in our fridge and pantry of ‘specialty items’ that aren’t used *incredibly* frequently – but which are really important to have on hand for when cooking different cuisines. Fish sauce, soy sauce/liquid aminos, rice vinegar, and chili paste are just a few. They make dishes like this one – my FAVORITE pad thai – possible. And they’re really a huge difference maker in terms of flavor and authenticity.

This healthy pad thai recipe is one I’ve perfected over the past couple years, and I’m finally pleased enough with it to share on the blog. Everyone I’ve made it for has gone nuts for it. (A few people even said it was the best pad thai they ever had!) And it’s such a fun, easy recipe to make for a crowd. You can easily double or even triple the recipe, and who doesn’t love a good bowl meal?

I used to be intimidated by making pad thai because it has so many moving parts. If that’s you – don’t be!

The secret to a quick and easy pad thai: pre-chop all your veggies and your chicken ahead of time. Once you do that, everything comes together really quickly, and this meal only requires two pans (1 pasta pot, and 1 large skillet). I use a cast iron skillet and serve it right from the pan when it’s done, which makes for simple clean-up, too.

I hope you’ll give this recipe a try soon and let me know how you like it. I think pad thai makes a great comfort food for the chilly Fall and Winter months – so it feels especially timely to share!

Best-Ever Healthy Chicken Pad Thai

Author: APRÉS RUN
Prep Time: 15
Cook Time: 15
Total Time: 30 minutes
Yield: 4 servings 1x
Category: Dinner
Method: Stovetop
Cuisine: Asian

Description

This pad thai is my secret weapon for pleasing a crowd. It comes together quickly and easily, only uses two pans, and requires less specialty ingredients than you would think! It’s also made with super nourishing, good-for-you ingredients, like brown rice noodles, lots of fresh chopped veggies and herbs, and a sauce made from real peanut butter.

Scale

Ingredients

Pad thai:

8 ounces brown rice pad thai noodles (I buy this brand – but you can also substitute brown rice fettuccini)
1 pound boneless skinless chicken thighs, sliced into thin strips
Olive oil, for cooking
1 red bell pepper, julienned into thin strips
5–6 medium carrots, cut into matchsticks, or 1 1/2 cups shredded carrots
1 medium shallot, minced
3 teaspoons minced garlic
2 eggs, beaten
2 green onions, minced
1/2 cup raw, unsalted peanuts, roughly chopped
1/4 cup cilantro, chopped
2 limes, cut into wedges

Sauce:

2 tablespoons low-sodium soy sauce, or liquid aminos if gluten-free
1 tablespoon real maple syrup
2 tablespoons fish sauce
2 tablespoon rice vinegar
2 tablespoons natural peanut butter (smooth, not chunky)
1 tablespoon chili paste
1/2 teaspoon coriander
1/2 teaspoon ground ginger
1/4 teaspoon pepper
Juice of 1 lime

Instructions

Pre-chop all your veggies ahead of time (shallot, bell pepper, carrots, green onion, and cilantro), and pre-chop your chicken intro strips.
Bring a medium pot of water to a boil, and cook brown rice noodles to al dente according to package directions. Be careful not to overcook, as we want that perfectly finished noodle with a little bit of crunch left. The noodles will continue to cook a little longer in the sauce later.
While noodles are cooking, whisk together all sauce ingredients and set aside.
Once the noodles are cooked, immediately rinse under cold water so they don’t get sticky and hardened together. Drain, and add to a large mixing bowl. Toss with 1 teaspoon olive oil and set aside.
Add 1 tablespoon olive oil to a large nonstick skillet (I love using my cast iron for this), and heat over medium-high heat. Once the pan is hot, add chicken strips and stir-fry until just cooked through. Then remove chicken and transfer to a plate.
Add another 1 tablespoon of olive oil to your skillet, and stir-fry your shallots and bell pepper for about 1 minute. Add carrots and minced garlic, and sauté another minute. Reduce heat to medium and pour beaten eggs over your veggies. Cook, stirring constantly, until eggs are scrambled.
Next, add your noodles and chicken to the pan, and pour the whisked sauce over top of everything. Toss until evenly combined, and cook 2-3 more minutes.
Garnish with chopped green onion, peanuts, and cilantro. Serve with lime wedges, and drizzle fresh lime juice over top before enjoying.

Keywords: healthy pad thai, homemade pad thai, pad thai recipe, healthy pad thai recipe, gluten free pad thai recipe

My philosophy as a running coach

September 30, 2020 by APRÉS RUN

There are a lot of running coaches out there – good ones and bad ones – but ultimately the two most important things are:

(1) Does this person know their stuff? and (2) Will this person be a good fit for me?

There is no one coach out there who will be a perfect fit for everyone. If you’re considering hiring a coach, I encourage you to ask a lot of questions about them, their philosophy, and their education – and to be clear and communicative in what you’re looking for. If they can’t serve you as well as you deserve, a good coach will be upfront and honest about that! They may even be able to refer you to another coach they think will be a better match.

Here is what I believe in as a coach, and my training philosophy. If this resonates with you – I currently have a few spots left in my roster before I reach capacity! You can shoot me an e-mail here for more info, or to get started. And if I’m not a good fit for you, I highly recommend each of my colleagues at Lift Run Perform – all of whom have wonderful and highly diverse coaching styles of their own!

My coaching and training philosophy

1. No one-size-fits-all approach. I have certain go-to, staple workouts that almost all of my athletes will do at some point or another in working with me. However, I never program any two athletes the say way. I have many athletes around a similar speed and experience level, and their training all looks wildly different. Things I take into consideration when programming:

The athlete’s goals
Their “training age” (how many years they’ve been running – this determines their existing aerobic base, their potential work capacity, and what they may or may not need to do to continue to improve)
Their real age (this affects their ability to recover, and *may* affect how much work they’re able to handle)
Their training history
Their injury history
Their lifestyle
What they like! (More on this down below.)

2. All of my athletes touch all of the training paces year-round – I don’t care if you’re a marathoner who thinks they don’t need any speedwork, or a 5K specialist who doesn’t think they need steady-paced long runs. We work on developing all of the different energy systems, and we just ebb and flow in how much attention and priority we give to certain systems over others. Why? It’s really hard to build a component of training (i.e., speed or endurance), but it’s really easy to maintain. You lose what you don’t train.

3. I take a strategic, periodized approach to the year – You can’t do everything in one year. I work with my athletes to set just a handful of big, key goals, vs. trying to do allll the things. This gives the year structure and focus, and helps us break the year down into logical training blocks or ‘microcycles’. It also helps us decide when to go hard, and when to take lighter periods of training, or time off. In between training blocks, I have all my runners take a full 7-14 days off. That means no running – no matter how good you’re feeling! Some of my runners resist this at first, but it ultimately keeps everyone mentally and physically healthy and fresh. You can’t go hard year-round – but you also shouldn’t squander the year away by training aimlessly or without intention!

4. Long, slow running is always our ‘home base’ – A common myth about hiring a running coach is the fear they will make you go ‘hard’ all the time. That’s not true, and the athletes who work with me know I’m much more likely to yell at them to slow down, vs. to speed up! Easy, conversational-paced running is our ‘home base’ and makes up roughly 80% of a well-designed training program. One of the first things I work with my people to assess is whether their easy days are truly easy enough.

5. I train you based on the life you have, not the life they want – Wouldn’t it be nice if we all had endless time to train, always got 8-9 hours of sleep at night, and could take naps during the day to recover when we needed to? This isn’t the reality for most of my athletes, and so I don’t train them like they’re professional runners living that lifestyle! Many of my athletes have demanding jobs, busy travel schedules, and/or multiple kids at home. Life stress is as much a stress on the body as training stress, and that’s something I factor in when adjusting training plans. I also constantly remind my athletes that ‘done is better than perfect’ and that ‘B+’ training is just as effective, and more sustainable, than trying to hit ‘A+’ training.

6. I want you to *mostly* enjoy your training – Look, running isn’t all sunshine and rainbows. Some runs are going to stink. Some workouts are not going to be your favorite. But if you’re not enjoying the process about 90% of the time, you’re probably not training in the best way for *you*. Enjoyment is a highly underrated – but important – part of a training program!

7. Most runners will get a lot faster just by becoming better athletes – It’s an unfortunate stereotype that most runners are really tight and inflexible, as well as really weak. The idea that runners only need to run more in order to get better does the majority of people a huge disservice. You may be able to get away with this for a while, but sooner or later you need to spend time addressing your mobility, getting stronger, and becoming a more well-rounded athlete. It’s no secret that I’m a huge advocate of strength training. This was a huge reason I joined the team at Lift Run Perform, and you can read more about our strength training offerings here. I never push strength training on anyone – but if you do have an interest, it’s something I’m experienced in and can help guide your training around.

8. TLC – Lastly, I always strive to give my runners lots of TLC and let them know I really care about them as people outside of running. Building relationships with my athletes is far and away my favorite part of what I do, and many of my athletes go on to feel like family.

Things People Don’t Tell You About the Fourth Trimester

September 25, 2020 by APRÉS RUN

The best way I’ve heard giving birth described: You’re in a major car crash. You’re given a 48-hour hospital stay, bandaged up, and sent home with a total stranger you don’t know who was also in the same car crash… and you’re in charge of taking care of them. Sounds crazy, right? It kind of is!

The physicality of labor and delivery, and the recovery it entails, is so often glossed over. It’s a shame, and it does women a real injustice. New research is finding that it takes women’s bodies much longer than previously thought to recover from childbirth. If you knew everything that has to happen, physiologically, for you to grow a human being from scratch for nine months, expel it out via tiny birth canal, and then attempt to return to some semblance of its pre-pregnancy self, you’d probably be in awe – and also have a whole lot more respect, kindness, and patience for your body.

All of this is to say… women’s bodies are freaking amazing. And we should spend more time not only talking about how freaking amazing women’s bodies are… but also normalizing a lot of the things that can happen to women’s bodies after they do said amazing things.

Here are ten things people don’t tell you about the “fourth trimester” – or what to really expect after having a baby. I knew some of these things beforehand, but many I became very aware of after having a baby of my own this past Spring. (For those curious, you can read Brady’s birth story here!)

Women who’ve had babies – Is there anything I missed? Did any of these things surprise you, too, after you gave birth?

What is the fourth trimester?

The fourth trimester is the 12 weeks immediately after your baby is born. This time – just like the 3 trimesters of pregnancy – is filled with a ton of physical, emotional, and hormonal change. The journey doesn’t just end after a (hopefully) healthy birth outcome, and just like during pregnancy, your body is working in overdrive during this time. Throughout history, different cultures have given much more emphasis to this time period than we do now. (A great book on this topic is here, and I highly recommend it!) Unfortunately, society today places less emphasis on a woman’s necessary recovery and healing and more on a quick ‘snapback’. But you can choose not to give into these pressures!

10 things people don’t tell you about the fourth trimester

1. It takes a while for your belly to de-swell.

I don’t think everyone knows this, but your belly doesn’t deflate right after your deliver a baby. It stays big and puffy for several weeks (even months) afterwards. Basically, even if you ‘deflate’ really quickly, you’ll still go from looking 9+ months pregnant, to about 5-6 months pregnant at best. The best way I’ve heard this described – think of your stomach as a balloon. When you have the baby, the balloon doesn’t ‘pop’… it just slowly starts letting air in to deflate. It was a really weird feeling poking my post-pregnancy stomach and wondering what was in there. It did indeed feel like a deflating balloon! When you leave the hospital, you will still have a big (albeit smaller than when you came in) belly, and every woman will experience a different timeline of how quickly it shrinks back from there.

2. You’re going to bleed afterwards. A lot.

You and your baby will both be wearing diapers for a while. Yes, it’s as amazingly glamorous as it sounds. At some point you stop trying to layer on 3 giant maxipads at a time and just switch to the Depends, at which point it’s life-changing. I bought a bunch of the Frida Mom boyshorts when I was preparing for labor in my third trimester – but I ended up liking these so much more. (Also… pro tip: take as many supplies from the hospital as you can! Squirt bottle, stool softeners, dermaplast, instant ice packs… they’re ‘free’ and for your use!)

You can expect to bleed for anywhere 3-6 weeks or more. Yes, that’s bleeding every day for 3-6+ weeks straight! Another reason to be kind to your body! (And also to make sure you get your iron levels checked postpartum!)

3. You’ll probably sweat through your pajamas every night for a while.

Postpartum night sweats are real – and can be really intense. This I had no idea about, and I thought it was just a ‘me’ thing. Turns out, it’s super normal, and it’s just your body’s way of getting rid of a lot of the extra fluid it had built up during 9 months of pregnancy. Fortunately it should taper off after a couple of weeks. In the meantime, be prepared to sleep in light or minimal clothing, or on a towel over your bedsheets. Or just be ready to do a lot of laundry!

4. Your hair might fall out. (It’ll come back, though… don’t worry.)

I was totally in denial that postpartum hair loss would happen to me. I didn’t lose any hair until 3 months in, at which point it started coming out in ribbons every time I brushed my hair. Fortunately I have a ton of hair, so it hasn’t been noticeable to anyone but me, but some women may notice temporary bald patches. Don’t worry… it all comes back! And it sounds much more traumatic than it is. Once again, this is your body ‘undoing’ something that pregnancy did – which is grow thick, luscious hair that didn’t shed as much as normal. Now it’s shedding ‘extra’ in order to catch up. Not all women will experience postpartum hair loss, but for those who do – it’s said this typically lasts 3-4 months, or the time it takes to go through a full hair growth cycle.

5. Rest as much as possible. No matter how ‘good’ you might be feeling.

Remember the car crash analogy. Your body has just been through this crazy, traumatic event. No matter how ‘good’ you think you might be feeling, it’s so easy to overdo it in the first couple of weeks. Even (and especially) from things that might not normally seem like ‘work’ – like climbing the stairs too many times, or just being on your feet for too long of periods. This article does a great job of summarizing why rest is so important, and gives some guidelines for the first couple of weeks. The consequences of overdoing it are scary – so make sure you educate yourself, and make sure those around you understand why you need to rest, too.

6. If you’re planning on breastfeeding, have a good support team and make sure to advocate for yourself.

Breastfeeding is the single thing I felt the most unprepared for after having a baby. I knew breastfeeding was hard – but I didn’t know just how hard it is, and how much work it entails. I also didn’t expect to want to breastfeed – and continue breastfeeding – as much as I did. I was fortunate to almost exclusively breastfeed Brady for the first five months of his life. At around four months, I noticed a big supply dip that I couldn’t seem to recover from, and I ultimately had to wean him. However – there are so many things I will do differently the next time around! I didn’t understand how the supply-and-demand of breastfeeding works, how supplementing inhibits that, etc., and I unknowingly made a lot of ‘mistakes’ as a result.

That’s all to say… if breastfeeding is something you think you might even remotely be interested in… make sure to educate yourself really well ahead of time so you’re prepared. Some tools that helped me in my breastfeeding journey… LOTS of nursing bras (since it’s all you’ll be wearing), a Boppy or My Breast Friend pillow, comfy, breastfeeding-friendly clothes that you can either pull down or up, easy snacks you can eat one-handed (like bars and energy balls), and a well-recommended lactation consultant. (If they can come right to your home, even better!)

7. Your six week postpartum check-up is not carte blanche to return to all activity. (Also… postpartum care for new moms kind of sucks.)

When you’re pregnant you have monthly, then bi-monthly, then weekly doctor’s appointments. After you have your baby and are discharged from the hospital, your only ‘postpartum care’ is a single doctor’s appointment at 6 weeks. At this point, they either give you the ‘all clear’ to return to exercise, and life as usual, or not. However, life at 6 weeks postpartum is anything but normal! And especially, life with a 6-week-old newborn is anything but normal. It’s important to remember that 6 weeks is a semi-arbitrary number, and that nothing *magically* happens right at the 6 week mark.

Also, while you might be cleared to exercise at 6 weeks, that doesn’t mean you can, or should, return to all exercise. The new research on returning to running postpartum states that most women should wait 12 weeks before running after delivery. (More on this to come in a future post.) While walking and some strength training is fine at 6 weeks, it’s advised to wait much longer before returning to high-impact activities.

8. Incontinence is very common, but is NOT ‘normal’!

Peeing yourself or losing control of your bladder when you run, jump, or sneeze is very common after having a baby. However, it is NOT ‘normal’! This is a sign of pelvic floor dysfunction, and unfortunately, because there’s been such a lack of education for so long, older relatives or friends may try to convince you this is just ‘the new normal’ once you have kids. That is not true, and if this is something you’re experiencing, you should see a professional to correct it and to strengthen your PF. I highly, highly recommend all women make an appointment with a pelvic floor physical therapist after they deliver. Whether you have any symptoms of pelvic floor dysfunction or not, it’s great preventative care and can help you stay on top of any issues down the road. Fellow Rhode Islanders – I used Jennifer Reynolds of Reynolds Physical Therapy and can’t recommend her more highly!

9. Everything gets better after the first two weeks – and then in two weeks increments after that.

This was the single best piece of advice I received after having Brady. The first two weeks after having Brady were a complete haze of sleep-deprivation, feeling overwhelmed, and feeling really unlike myself. At right around the 2 week mark, we started getting a little more confident; we started being able to read and respond to Brady’s cues better; and we started getting (slightly) longer stretches of sleep… all of which felt like a godsend. This happened again at the 4 week mark, and then the 6 week mark, and then the 8 week mark. During tough times, I started using the motto, “We just have to make it through the next 2 weeks, and then it will get better!”

10. This, too, shall pass.

The most important thing to know about the fourth trimester is that ‘this, too, shall pass.’ Some people love the newborn phase, and some people do not. But whatever you’re going through, it really is all temporary. Connecting with other moms – whether IRL or online (via Facebook groups, for example) – can help reassure you of this and be a source of comfort. It can really help to have others going through the same things you’re going through and to hear that you’re not alone. Other moms will also do a really good job of showing you how much better and easier things get with time!

If things are not getting better for you and you feel stuck, depressed, or at a low point you just can’t work out of, there are amazing mental health professionals who are experienced in exactly this type of thing. Never be afraid to advocate for yourself and reach out to talk to someone.

My Favorite Cookbooks

September 23, 2020 by APRÉS RUN

I love cookbooks. I have a whole bookcase devoted just to them in our house. I know you can get free recipes from a lot of different places nowadays – Instagram, Pinterest, food blogs, etc. I use all of these, too, but I’m also very devoted to my physical, hard-copy cookbooks. Maybe I’m old-fashioned, but I love being able to actually hold something in my hands, flip through the pages, and look at all the beautiful, glossy photographs.

When I sit down on a Saturday or Sunday to plan our meals for the week, first I start by seeing if any recipes I saved (on Instagram or Pinterest) are really catching my eye. If so, I’ll start with those. But then I open my cookbooks. I have a lot of tried-and-true favorites from these, but I’m also discovering new ones I haven’t tried all the time. There are so many cookbooks out there, but the trick is starting with just a handful of really good ones that won’t let you down.

I wanted to share my most tried-and-true favorites – cookbooks that I’ve made dozens of recipes from and where everything is fantastic. These run the gamut from entirely plant-based and gluten-free, to just a general emphasis on whole foods (and inclusive of foods like whole milk, butter, regular flours). I recommend trying all of them. Even if you’re not vegan or vegetarian and eat meat (like us), we can all benefit from adding more plant-based meals into our week, and I get so much inspiration from these authors.

If there’s a great cookbook you think I’ve missed or that I should read – please let me know in the comments!

Start here!

If you’re new to cooking; if you want to get into cooking; if you’ve never cooked a thing in your life… start with these two books. They’ll teach you everything you need to know, and they break things down into a super accessible, easy-to-read (and learn) format. I love Salt, Fat, Acid, Heat for all its diagrams and cute drawings, and I love How to Cook Everything as a resource for – literally – how to cook anything you could want to cook. Don’t know what to do with those steak tips you bought? Check the book. Don’t know how to make a basic mashed potato, or marinade a chicken thigh? Check the book.

I promise – anyone can learn to cook, and it’s not something you’re either born with or not.

Samin Nosrat’s Salt, Fat, Acid, Heat: Mastering the Elements of Good Cooking

Mark Bittman’s How to Cook Everything

My All-Time Favorite Cookbooks

Minimalist Baker’s Everyday Cooking: 101 Entirely Plant-Based, Mostly Gluten-Free, Easy and Delicious Recipes – Dana runs one of my favorite go-to food blogs, so it’s no surprise I bought her cookbook and love every recipe in it. All of her recipes require 10 ingredients or less, 1 bowl, or 30 minutes or less to prepare. It’s a super accessible, fun way to cook healthy and eat more plant-based.

Favorite recipes: Coconut Whipped Cream (p. 8), Ginger Colada Green Smoothie (p. 25), Double Chocolate Gluten-Free Waffles (p. 30), Banana Chocolate Pecan Muffins (p. 53), The House Salad (p. 91), Better-Than-Restaurant Vegan Nachos (p. 156), Pizza Burgers (p. 181)

The Oh She Glows Cookbook: Over 100 Vegan Recipes to Glow from the Inside Out – Angela has been a food blogger since 2008 and was one of the first I ever started following (many, many years ago)! She is a vegan, so all of her recipes are entirely plant-based – but I regularly make them for big meat-eating crowds.

Favorite recipes: Classic Green Monster smoothie (p. 57), Life-Affirming Warm Nacho Dip (p. 83), Sweet Potato & Black Bean Enchiladas with Avocado-Cilantro Cream Sauce (p. 147), Quick & Easy Chana Masala (p. 163), her Glo bars (p. 215 & 217), Mother Nature’s Apple Crumble (p. 243)

Run Fast. Eat Slow.: Nourishing Recipes for Athletes – I truly think I’ve made almost every recipe in this cookbook, so it was very hard to choose favorites! This cookbook was written by professional runner Shalane Flanagan and her college teammate – and RD – Elyse Kopecky. Their food philosophy emphasizes whole foods with lots of healthy fats, carbs, and micronutrients to support active lifestyles. They are anti low-fat/low-carb/low-calorie for runners and other active people, and this is the cornerstone of my nutrition philosophy as well!

Favorite recipes: Superhero Muffins (p. 42), Banana Bread French Toast (p. 51), Fish en Papillote with Lemon and Olives (p. 125), Whole Roasted Chicken with Herbs (p. 130), Wild Salmon Sweet Potato Cakes (p. 142), Mighty Marinade (p. 176), Spelt Banana Bread (p. 183)

Run Fast. Cook Fast. Eat Slow.: Quick-Fix Recipes for Hangry Athletes – The sequel to their first cookbook, with an emphasis on quick, easy-to-prepare meals. I highly, highly recommend buying both!

Favorite recipes: Can’t Beet Me Smoothie 2.0 (p. 52), Honey Balsamic Grilled Chicken (p. 135), Slow Cooker Pulled Pork (137), Bonk Burgers (p. 139), Turkey Trot Meatballs (p. 147), Sunday Sweet Potatoes (p. 161)

Deliciously Ella: 100+ Easy, Healthy, and Delicious Plant-Based, Gluten-Free Recipes – Ella is another of the first food bloggers I ever started following. She is based in the UK, and it’s been so fun watching her rise to fame (she now has 1.7 million Instagram followers). All of her recipes are plant-based, gluten-free, and place an emphasis on whole foods.

Favorite recipes: Mexican Quinoa Bowl (p. 49), Superfood Bread (p. 80), Sweet Potato Wedges (p. 132), Sweet Potato Pancakes (p. 163), Sweet Potato Brownies (p. 166), Easy Avocado Chocolate Mousse (p. 169), Mint Chocolate Milkshake (p. 219)

Half Baked Harvest Cookbook: Recipes from my Barn in the Mountains – You have to buy Tieghan Gerard’s cookbooks, but you also have to read about her story. She lives in a beautiful farmhouse in the mountains of Colorado that she restored and renovated herself, and makes amazing, beautiful food from scratch all day long. (OK, I kind of think this is my dream…) She grew up in a family of nine and started cooking as a way to pitch in to feed everyone. Now she runs an award-winning food blog and bakes up recipes like Earl Grey Lemon Ricotta Pancakes with Salted Maple Butter, Crispy Chipotle Chicken Tacos with Cilantro Lime Ranch, and Flourless Chocolate Espresso Cake. She has some of the most creative, delicious recipes I’ve tried. Her emphasis is more on real food made from scratch – less on making things “healthy”, per se – but you can modify and make substitutions, if desired.

Favorite recipes: Crunchy Oats ‘n’ Honey Bars (p. 26), Caprese Quinoa Bake (p. 86), Pumpkin and Oregano Butter Gnocchi (p. 106), BBQ Chicken Cobb Salad with Avocado Ranch (p. 118), Root Vegetable and Sage Pesto Baked Salmon (p. 154), Blackened Mahimahi Tacos (p. 167), Pan-Fried Sesame-Crusted Tilapia (p. 168)

Half Baked Harvest Super Simple: More Than 125 Recipes for Instant, Overnight, Meal-Prepped, and Easy Comfort Foods – I might like this cookbook even better than Tieghan’s original. So many amazingly creative recipes, with a focus on quick and easy-to-make meals. Try to flip through this cookbook and not drool! She’s really done it all with this one.

Favorite recipes: The Best Pressure Cooked Mashed Potatoes (p. 62), Cacio e Pepe Brussels Sprouts (p. 65), Everything Bagel Salad with White Beans and Pesto (p. 80), Curried Thai Spring Roll Lettuce Wraps (p. 155), Sun-Dried Tomato Turkey Meatball Bake (p. 196), Sheet Pan Cuban Steak with Avocado Chimichurri (p. 206), Parchment-Baked Greek Salmon and Zucchini (p. 227)

My Perfect Salmon Burgers

September 11, 2020 by APRÉS RUN

Burger nights quickly became a favorite this Summer. I love making lean ground beef burgers, turkey burgers, and chicken burgers with all different kinds of toppings – and usually some sort of potato wedge on the side. (Maybe a good cocktail, too!) We don’t have an outdoor space (something we’ve been sorely missing during COVID), but this meal feels like it should be enjoyed outside on a great patio.

Salmon burgers were a new addition to the arsenal this year, and I’m really proud to have perfected this recipe. We’ve made these again and again, and I think they’d be a big hit for a crowd, as well.

I love making my burgers from scratch because I can pack it with all kinds fresh herbs, spices, and healthy add-ins for extra punch. So much tastier and more flavorful than store-bought!

I use almond flour and an egg to bind my burgers, instead of breadcrumbs, and I use lots of freshly-chopped parsley for color and pep.

If you give these a try, let me know how you like them! I’m already drooling looking back at these photos, and can’t wait to make them again!