E P I S O D E 3 8
Celebrating Women featuring Jackie Kirchner, Registered Dietician Nutritionist
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[00:00:21] The celebration of women continues with registered dietician, Jackie AKA fuel, better run faster.
[00:00:39] Hey everybody. Welcome back to another episode of The Run Wave Podcast. I am your host Kim. If this is your first time tuning in, welcome to the show. If you are a return listener, welcome back to the show. I truly appreciate you tuning in week after week. It is March and we are still celebrating [00:01:00] women’s history month.
[00:01:01] And my next guest on the show is registered dietician, Jackie, and she is known as fuel, better.run faster on Instagram. I always have so many questions about nutrition for runners and even nutrition in general, what foods we should be eating, what foods we should not be eating, how to fuel ourselves. More organically and not using package nutrition.
[00:01:30] So I asked Jackie a lot of those questions and she was just a wealth of information. And Jackie has those letters behind her name. So she is the real deal. So let’s get into my chat with Jackie. Okay, everyone. Please welcome Jackie to the show. A K a fuel better run faster on Instagram.
[00:01:53] Jackie: [00:01:53] Hey, Jackie. Hello.
[00:01:55] I’m happy to be here.
[00:01:56] Kim: [00:01:56] I’m so happy to have you on the show because girl, I have so [00:02:00] many questions about nutrition.
[00:02:02] Jackie: [00:02:02] I think we all do. I know it’s like,
[00:02:05] Kim: [00:02:05] it’s such a struggle with runners and you know, I’m happy to have a professional on the show to give us a little guidance on what we should be doing.
[00:02:13] Especially since we may be getting back to racing. I hopefully hopefully
[00:02:19] Jackie: [00:02:19] get back to racing. Like I think that’s everyone’s goal or hope. I know.
[00:02:25] Kim: [00:02:25] So tell me a little bit about yourself. Where are you originally
[00:02:28] Jackie: [00:02:28] from? Um, I am originally from Minnesota. I grew up there and I, um, Yeah, I was born there. My whole family is still there.
[00:02:41] Um, I went to school at the university of Wisconsin, but I’ve lived in the Midwest pretty much my entire life.
[00:02:48] Kim: [00:02:48] Oh, Minnesota. Isn’t that’s like one of the colder States in the U S
[00:02:53] Jackie: [00:02:53] yes. For sure. Like what
[00:02:55] Kim: [00:02:55] was it like growing up there?
[00:02:57] Jackie: [00:02:57] Um, yeah, it was cold. It was cold [00:03:00] and often snowy. Um, we often had, you know, delayed start to school because of weather cold or because the heater wasn’t working at the school.
[00:03:13] Kim: [00:03:13] So did you grow up in a small town?
[00:03:16] Jackie: [00:03:16] I did actually. Um, I. I was born in a suburb of Minneapolis called Burnsville, but we moved to Northern Minnesota when I was pretty young. I was like eight. And so the town where my parents still live has a population of like 250 people. So it’s very tiny, but it’s a resort town.
[00:03:39] So everyone goes there in the summer because there’s lots of lakes. So it gets quite busy in the summertime. Well, that’s, that’s
[00:03:45] Kim: [00:03:45] a good place. At least you have somewhere to go. That’s free. And you can enjoy the resort life, right? Yes.
[00:03:52] Jackie: [00:03:52] It’s nicer now that I don’t live there, that I can go home and enjoy it.
[00:03:56] Kim: [00:03:56] So where are you currently
[00:03:58] Jackie: [00:03:58] residing? I [00:04:00] currently live in Rockford, Illinois, which is, um, just South of the Illinois Wisconsin border. And I’m about like 90 ish minutes, uh, North West of Chicago. So still cold. Yeah, yeah, yeah.
[00:04:22] Kim: [00:04:22] To Chicago once for the marathon. And I ha I mean, it’s, it gets pretty cold in New York, but it was like pretty frigid for what is the Chicago marathon? Is that like in October? Yeah, it was like pretty cold for October.
[00:04:37] Jackie: [00:04:37] What year was that?
[00:04:39] Kim: [00:04:39] Um, I did it in 2018 or 19. Okay. Maybe 18. Might’ve been 17. I don’t know.
[00:04:49] Jackie: [00:04:49] I did it in 2017. I think it was hot that year.
[00:04:52] Kim: [00:04:52] It might’ve been 2018 because all I remember was walking from the hotel to the start line, along that water. [00:05:00] And I had my little hoodie on and I was freezing. I’m like, why is it? And I wear warmer clothes to throw them away. But yeah, it wasn’t, it wasn’t that bad, but I did enjoy the city of Chicago for the little bit of time that I was there.
[00:05:13] Yeah, the city . So you have some letters behind your name. I do grab because those letters stand for.
[00:05:23] Jackie: [00:05:23] All right. So, um, I am an RDN, so I’m a registered dietician nutritionist. So what that means is that I have completed an undergraduate degree in dietetics. In nutritional science and I, um, completed an internship, um, which is a minimum of 1200 hours of supervised practice and then passed an exam.
[00:05:49] So, um, had to go through all this schooling and then like practically a whole nother year of basically unpaid labor. And then take a test before I could call myself [00:06:00] a dietician. So I’m a registered dietician nutritionist. Um, I’m an LDN, so I’m licensed by the state of Illinois. And then I do have a master’s degree.
[00:06:10] So you are the real deal. I hope so. Yes.
[00:06:15] Kim: [00:06:15] You know, because I see a lot of people on Instagram and they were always. Putting out these nutrition certificates and, you know, St their nutritionist now, but it’s not the same thing.
[00:06:26] Jackie: [00:06:26] No. A lot of these people have taken like a little mini online course that took them like a day or maybe two weeks.
[00:06:32] And I have six years of education. So ,
[00:06:37] Kim: [00:06:37] so what made you want to become a dietician?
[00:06:41] Jackie: [00:06:41] Um, I think I always had an interest in nutrition. Um, Since I had was a pretty young kid. Um, I actually, when I first went to school, I thought it was going to be a math major and I was going to go to law school. And then I just realized that it wasn’t really for me.
[00:07:00] [00:06:59] And I wasn’t really sure what I was going to do. And, um, finally just landed on nutrition and it just seemed to fit.
[00:07:09] Kim: [00:07:09] So you did four years of undergrad and you did another two years after that? Yes. Wow. I’m impressed. I really am because I see so many Instagram nutritionists and, you know, it’s like, this is your PR, is this what you do as your day job
[00:07:26] Jackie: [00:07:26] as well?
[00:07:27] Yes. So, um, in my day job, I work at a hospital and, um, primarily I cover adult intensive care patients. So that’s been interesting this last year with so many COVID patients. And, um, a lot of my patients are on ventilators, so they can’t. Eat or drink on their own. So that provides some definitely some interesting nutrition challenges.
[00:07:54] Um, but it’s also really fun, but I also do nutrition coaching for runners [00:08:00] and that’s totally different, but I’m enjoying that a whole lot as well.
[00:08:04] Kim: [00:08:04] And that is why I wanted to have you on the show because runners, we need help with nutrition that’s for certain.
[00:08:12] Jackie: [00:08:12] So how of questions?
[00:08:14] Kim: [00:08:14] Yeah. Yeah. So how did you get into running?
[00:08:16] Because you’re a nutritionist, but you’re also a runner.
[00:08:19] Jackie: [00:08:19] Yeah. Um, I’m ran a little bit in high school. Um, my school being that it was so small, did not have a cross country trained team, but I did run. Track for a few years, um, in college for my first year, I was actually on the rowing team. Um, only kept that up for one year, but like I would like run occasionally.
[00:08:45] And then, um, I ran my first marathon in 2011 and after that was still running, but not. All the time. And then I got into the Chicago marathon in [00:09:00] 2016 and I had so much fun. It was such a blast and I just haven’t looked back. You
[00:09:07] Kim: [00:09:07] know what? It’s the Chicago, I did it in 2016 to wait. So it wasn’t hot that day.
[00:09:17] It was freezing in the morning. It walked up though.
[00:09:21] Jackie: [00:09:21] It did it did more of that. I did it two years in a row in 2017. I think it was hotter. Oh, so that
[00:09:27] Kim: [00:09:27] was 21. I get my dates wrong. Like when people ask me when I ran what I have no idea, I always have to look it up. I
[00:09:34] Jackie: [00:09:34] mean, it all just blends together, especially last year after a while.
[00:09:39] Kim: [00:09:39] It’s just like, yeah. So you did your first marathon. What year?
[00:09:44] Jackie: [00:09:44] Um, 2011, actually. Wow.
[00:09:47] Kim: [00:09:47] So you’ve been in the game for a while now, a while before running became like Insta famous. You were like already? Yeah.
[00:09:56] Jackie: [00:09:56] Yeah. I, uh, I made some mistakes in the [00:10:00] beginning, but I’ve definitely, um, picked up my
[00:10:04] Kim: [00:10:04] game. So how many marathons have you done to date?
[00:10:08] I think seven. Oh, he’s done a lot in any other majors other than Chicago.
[00:10:14] Jackie: [00:10:14] I did Chicago twice. I did Boston in 2019, and then I did the virtual Boston marathon last year, which,
[00:10:23] Kim: [00:10:23] Oh, so you’re a fast runner. You’re not only a runner, but you’re a fast runner because you did Boston.
[00:10:29] Jackie: [00:10:29] I guess I can hold my own.
[00:10:33] Kim: [00:10:33] You don’t look like a fundraiser. I think you got an on time. I did get it. What was that experience like?
[00:10:40] Jackie: [00:10:40] Boston itself or Boston. Oh man. So the year that I ran it in person, it was. So cold here in Illinois. So I did almost all of my training runs on the treadmill. So come, um, April, I was not [00:11:00] very used to running outside and that day the weather was insane.
[00:11:04] It wasn’t the day of the like crazy the Marcin. No, it wasn’t that one, but the morning was crazy rainy. It was down pouring. I was like soaked as I was getting on the bus. And then it dried out and then it got hot and it got up to like 75 degrees or something. And so then I got so hot, I got super sweaty.
[00:11:28] Um, and then the weather turned again. I don’t know it was, the weather was weird, but Boston is a really fun experience.
[00:11:36] Kim: [00:11:36] Yeah, it sounds, it sounds like everyone who has run blessed, then they have a story to tell about it. You know, cause it’s not the easiest course to run and it’s not the, it’s the hardest for sure marathon to get into.
[00:11:50] So yeah,
[00:11:53] Jackie: [00:11:53] it was hard,
[00:11:55] Kim: [00:11:55] but especially with it, it’s like really hilly, right. A lot of up and down,
[00:12:00] [00:11:59] Jackie: [00:11:59] especially like towards the end. I mean, it’s a net downhill, but you’ve got the heartbreak Hill and several other Hills in that area. So you’re right around like. Well, 18 to 22 when you’re really hitting all these uphills.
[00:12:12] And you’re like, Oh my God, can we just be done already? But at the same time, there’s great car crowd support, and you’re running Boston. So you can’t really complain, but it hurts.
[00:12:23] Kim: [00:12:23] I can only imagine. I mean like New York is like a tough course, but it’s, it’s like that with Boston. Like there’s a lot of crowd support, but yeah, I think Boston is like, You are in that spot and you, you earned that finish in Boston as well.
[00:12:41] So kudos to you for finishing that, getting in and finishing. Thank you. So I want to get into nutrition for runners. All right, let’s get it. Now. I know you have, I have a series that you call runner food Friday.
[00:12:56] Jackie: [00:12:56] Yes, I do. And
[00:12:57] Kim: [00:12:57] I was looking through the series and I [00:13:00] want to ask you about certain foods that you recommend for runners.
[00:13:05] Okay. I’m going to start with my first, which is the favorite, not really a food, but a drink coffee. Okay.
[00:13:11] Jackie: [00:13:11] So
[00:13:12] Kim: [00:13:12] how has coffee beneficial for it? Cause I’m a person that would drink coffee before every race and people will look at me like I was crazy, but it’s like what I do in the morning. I drank coffee, but I saw all of these little fun facts that you had about coffee.
[00:13:27] So tell us a little bit about coffee and how it’s beneficial for runners.
[00:13:31] Jackie: [00:13:31] Um, one of the things. That first comes to mind is really the caffeine content. So caffeine has been shown to boost performance. So if you’re a person that likes coffee, um, don’t be afraid to have a little coffee before a run or a race, because it can definitely kind of boost your performance, give you a little bit of extra energy.
[00:13:53] Um, yeah.
[00:13:56] Kim: [00:13:56] And, and coffee, like, should we just drink one cup of coffee? [00:14:00] Should we have like. Two or three or four.
[00:14:06] Jackie: [00:14:06] Um,
[00:14:06] Kim: [00:14:06] what’s
[00:14:07] Jackie: [00:14:07] what do you recommend? I would say one to maybe two, um, and make sure you, you know, give yourself a little bit of time. Like don’t, maybe don’t have it immediately as you’re walking out the door, but if you’re someone that drinks a lot of coffee and you’re used to it and your stomach is. Pretty tough.
[00:14:27] I suppose you can handle it. Um, but yeah, I probably wouldn’t do more than like one or two cups before I run. Okay. And it’s not something that you need to do. Like if you’re not a coffee drinker, don’t feel like you need to start drinking coffee before run, just to get a little boost in your performance.
[00:14:46] Kim: [00:14:46] So it’s like, because of the caffeine so we can drink like other caffeinated beverages as well. Like not soda though. Like we’re not going to go out drinking soda before we run.
[00:14:55] Jackie: [00:14:55] I probably wouldn’t do soda. No, but you could do. [00:15:00] Yeah. You could do tea with caffeine. You could do, um, you know, there’s that run gum.
[00:15:06] Have you heard of the run gun? I actually just
[00:15:09] Kim: [00:15:09] heard of it recently because a team, a crew that I interviewed that is one of their sponsors. Okay. I’ve never tried it though.
[00:15:18] Jackie: [00:15:18] I tried it one time. It was, I mean, it was good. It tasted minty kind of like gum, but essentially it’s just, um, gum that has a little bit of caffeine in it.
[00:15:29] So if you’re someone that doesn’t like coffee, but you want that little extra hit of caffeine. Go ahead and try some run gum run.
[00:15:36] Kim: [00:15:36] Okay. So next up I have hummus.
[00:15:40] Jackie: [00:15:40] Yeah, so I like hummus because I think it’s a good, um, it’s part of a good snack for runners. Um, hummus has really, um, heart-healthy fats it’s made with TIMI, um, which has made from Sesame seeds and all of oil and chickpeas.
[00:15:59] So we’ve [00:16:00] got some healthy fats in there. The olive oil is going to provide some Omega threes, which are anti-inflammatory. So that’s always good for us at this, especially when you’re running or you’re working hard, your muscles are going to have some inflammation. So that’s, anti-inflammatory um, heart-healthy, the fats are going to provide a little bit of satiety, so help you stay fuller for longer.
[00:16:27] Yeah. I don’t know what
[00:16:31] they help you stay fuller for longer. So, I don’t know if you’ve ever had like a, a snack that’s like just, I don’t know, pita chips or just, um, veggies, but a lot of times, because those snacks are basically just carbohydrates. They make us th that’s what’s digested first, so we’re eating them and then we [00:17:00] feel hungry.
[00:17:01] Like almost right away, or we just don’t feel satisfied. So the benefit of adding something like hummus to snack like that is that you get some healthy carbohydrates, you get some healthy fats, you get a little bit of protein and that makes you feel more satisfied. And it’s going to give you more longstanding energy.
[00:17:21] Kim: [00:17:21] Now, hummus is all hummus created equal, or do we, should we be reading those labels when we’re buying hummus?
[00:17:30] Jackie: [00:17:30] Um, probably you should read a label. Yeah.
[00:17:33] Kim: [00:17:33] What do you have a favorite brand of hummus that you like?
[00:17:37] Jackie: [00:17:37] Um, I get the Sabra hummus. Most of the time, I would say that’s pretty available nationwide. I would say most hummus out there is probably going to be pretty good for you.
[00:17:49] I don’t, I can’t think of any brands that I wouldn’t recommend off the top of my head. Although if you see the chocolate or peanut butter dessert, like walk away from those [00:18:00] that’s, that’s a dessert. You know,
[00:18:02] Kim: [00:18:02] Sabra. They were at one of the races that I did years ago and they had different flavors. Like they had like a roasted pepper one, which was really good.
[00:18:10] How are those? Like, okay. Or do they add like extra flavor, additives, calories, or
[00:18:16] Jackie: [00:18:16] to it? I would say most of the time they’re pretty good. I mean, there is definitely going to be some different additives. Once you start adding flavors, um, particularly there might be extra sodium. Some of them might have added sugars, but I would say most of your hummuses.
[00:18:32] Don’t have a ton of, they shouldn’t have added sugar. So if they do, maybe that would be one to walk away from. So I
[00:18:40] Kim: [00:18:40] need to add some hummus as a snack. Yeah.
[00:18:44] Jackie: [00:18:44] To my veggies is a great snack.
[00:18:46] Kim: [00:18:46] Yes. Speaking of veggie is brussel
[00:18:48] Jackie: [00:18:48] sprouts. Yeah, one of my favorites. Um, now I don’t
[00:18:53] Kim: [00:18:53] really like Brussels sprouts because it makes me like gassy.
[00:18:58] Does it make everybody gassy or is it just [00:19:00] me?
[00:19:02] Jackie: [00:19:02] I would say probably most people probably they make most people gassy.
[00:19:07] Kim: [00:19:07] So do we really want to eat brussel sprouts too, to go out to run? Like,
[00:19:12] Jackie: [00:19:12] uh, I was shocked about that one. Good question. So I would say Brussels sprouts are not a pre-run fuel. They’re more like an after run part of like a balanced plate.
[00:19:24] So I personally would not want to eat Brussels sprouts right before I went for a run or for lunch, if I was going to have a, an afternoon or evening run, um, because they, they are quite fibrous and they do, um, Cause gas for a lot of people
[00:19:43] Kim: [00:19:43] they’re tasty with side
[00:19:45] Jackie: [00:19:45] effects, with side effects. Yes. And get to know your body, get to know how you react to each of, um, To the act and any other foods.
[00:19:55] So you know what to avoid before going out on the run. But [00:20:00] yeah, I think in general, it’s a healthy food. It’s a great vegetable, which is part of a balanced plate, but maybe not the best pre-run food.
[00:20:10] Kim: [00:20:10] next up is plain Greek yogurt.
[00:20:13] Jackie: [00:20:13] Uh, I love Greek yogurt. I have it pretty much every morning. Um, So plain Greek yogurt is, um, there’s no added sugar to it and it’s a great source of protein.
[00:20:26] And since most of us eat yogurt in the morning, um, I think it’s a good way to get some protein in, in the morning. If you’re a typical American, most of us don’t eat enough protein in the morning. We usually have a very light. Protein breakfast a little bit more protein at lunch, and then a very protein heavy dinner.
[00:20:47] Um, but it’s better to, um, spread that protein out throughout the day.
[00:20:52] Kim: [00:20:52] What other protein rich foods would you recommend for
[00:20:55] Jackie: [00:20:55] breakfast? Um, eggs are a great option. If [00:21:00] you are a plant-based person, then, um, you could do like a temp, a scramble, or a tofu scramble. Um, Um, there’s lean meats. Like you could do like Canadian bacon, just know that that has like, quite a bit of added salt, which may or may not be a concern for you.
[00:21:20] Um, nuts and seeds have some protein in them, but again, those might not be the best for right before a run. Mm.
[00:21:29] Kim: [00:21:29] Now the last thing is ginger.
[00:21:32] Jackie: [00:21:32] Hmm. Yeah. I liked ginger. Um, It’s anti-inflammatory and it tends to settle our stomach. So it’s not necessarily something that’s going to give you the energy to go for a run.
[00:21:47] Um, but it definitely adds a unique flavor profile to your food and has, um, a lot of. Like health benefits from all the like [00:22:00] micronutrients, antioxidants, things like that.
[00:22:03] Kim: [00:22:03] Have you ever seen, cause at the beginning of the pandemic, like you couldn’t find ginger where I live there was like, no ginger and I went in the freezer and trader Joe’s and they had cubes of ginger, like frozen cubes
[00:22:19] Jackie: [00:22:19] held up.
[00:22:19] So cool.
[00:22:20] Kim: [00:22:20] But I have. You never seen it? I know they used it once, but yeah. What does it ask you? What was that like any good or should we just go stick with the fresh ginger? Because I only use one cube. I should probably throw it out because it’s been in there for like 10 months, but
[00:22:39] Jackie: [00:22:39] been there for a while by
[00:22:40] Kim: [00:22:40] now.
[00:22:41] But I thought that this would be a good option if it would have nutritional value.
[00:22:47] Jackie: [00:22:47] Yeah. I’d have to look and see if they added anything to it to make it like freezable in like a friendly freezer pack. Um, I can kind of picture what it might look like. I think I’ve seen herbs like [00:23:00] packaged, like
[00:23:00] Kim: [00:23:00] that mush and it was like little tiny cubes.
[00:23:04] It must’ve been like 20 of them in a pack, like small, a small pack of mush, ginger, frozen
[00:23:12] Jackie: [00:23:12] ginger. And there’s no like. Weird added stuff. I don’t see the problem. That sounds like a great option if you can’t find the real thing.
[00:23:20] Kim: [00:23:20] So I’m going to go look at the package when we get off, before I throw it out and see if there’s any additives in it.
[00:23:29] So we always here before we run a big race, we should carb load. Mm.
[00:23:34] Jackie: [00:23:34] Yes. And I know you have like a guide. I do have a guide. So if you go to my website, it’s www dot Jackie Kirchner, nutrition.com. There’ll be a little pop-up that, um, shows up and you can just enter your name and your email and I’ll send it your way.
[00:23:54] Um, but yeah, car bloating is something we want to do for any race. That’s over 90 [00:24:00] minutes. Um, so for most people that would be half marathon, um, unless you’re really, really, really speedy. And then for pretty much, um, if you are running a marathon or an ultra marathon, you’re good. You don’t want to carb load.
[00:24:14] One of the myths about carbo-loading is that it’s just. A big pasta dinner the night before. I’m sure. Like you’ve been to races that were like this, it was always
[00:24:23] Kim: [00:24:23] pasta dinner always. Yeah. So that’s what we do as runners. We’ll sit there and eat like two plates of pasta, but is that really what car bloating is or what, what, what we should be doing?
[00:24:35] Jackie: [00:24:35] what people think that it is
[00:24:41] proper carb loading actually starts. Like three to five days before your race frequently? Yeah, not the night before. So a lot of people think it’s just like eating a bunch of pasta the night before, but it doesn’t have to be pasta and really it should be done several started several days in [00:25:00] advance. So what you’re doing is, um, Replacing some of the protein and fat that you would normally eat with just more carbohydrates.
[00:25:10] And what that does is it helps load your muscles with glycogen. Glycogen is basically just stored carbohydrates. So we want to maximize the amount of glycogen in our muscles because on a long race, we’re going to be using all of it. So we want as much in there as possible, so that it’s less likely that we’ll bunk and hit the wall.
[00:25:33] Kim: [00:25:33] So three to four days before, are we just car bloating at dinner? Should we be doing it all day long?
[00:25:43] Jackie: [00:25:43] Ideally all day long. So you would, uh, What am I trying to say, space out your carbs all throughout your meals. So you would have like a carb, heavy breakfast, lunch, and dinner because you don’t want to have like all of your carbs [00:26:00] at one meal, it would probably be so much, you’d be uncomfortable and really full.
[00:26:05] So it’s easier to just spread it out throughout the day. And
[00:26:09] Kim: [00:26:09] you know what I think, I didn’t know that we should be loading days before and I’m sure a lot of runners probably don’t know that because we always get that myth of stuffing our faces the night before the race with a bowl of spaghetti or too
[00:26:25] Jackie: [00:26:25] well, and then think about that.
[00:26:26] How are you going to feel after that meal? If you’re eating like two plates of spaghetti and then. Maybe you’re having like a glass of chocolate milk and you’re having a couple of breadsticks and a cookie, like personally, I would not sleep well at all. I
[00:26:42] Kim: [00:26:42] know you’d be like super heavy. Like I usually, I used to try to do it earlier in the day so I can digest it and, you know, Not feel like a big old sloths all night in the bed, but yeah, I think I’m going to implement that in the future.
[00:27:00] [00:26:59] If I ever get the chance to run a marathon again, who knows with, at the rate that we’re going, but hopefully we will,
[00:27:06] Jackie: [00:27:06] hopefully we will. There’s some small ones going on, but I think what you mentioned is really smart and that I’m trying to have your bigger meal. Um, At lunchtime the day before your race, um, it just gives you a little bit more time to digest and it might make you sleep a little bit better.
[00:27:26] Not that you can skip dinner per se, but maybe have your bigger meal at lunchtime, um, versus dinner time. So what are
[00:27:35] Kim: [00:27:35] like the good carbs? Cause I’m like trying to cut down on pot. I love pasta. It’s like, it’s my favorite thing to eat ever. But you know, I try to have like Brown rice pasta, or whole wheat pasta instead of the white pasta.
[00:27:49] And you know, I try not to buy white bread any longer, but it’s hard when you live with growing boys who love their white bread, but what are the good carbs that we should consume?
[00:28:00] [00:28:00] Jackie: [00:28:00] So most of the time we want complex carbohydrates. So that is going to be our whole grains, like the Brown rice, um, or the keenwah or oatmeal, or, um, you know, I have like Pharaoh right now.
[00:28:15] It’s a whole, it’s a grain. Um, so those are some good options, but other ones that people don’t think about when it comes to healthy carbohydrates, all over fruit are carbohydrates. So those are all good sources of carbohydrates and really healthy cause you get vitamins and minerals and antioxidants and fiber and extra fluids.
[00:28:39] So I know a lot of us are trying to drink enough water and not that you can have some fruit and skip a glass of water, but it just works towards your hydration goal. Um, starchy vegetables like potatoes, sweet potatoes, peas, um, squashes. Those are all healthy [00:29:00] carbohydrates, um, and hate peas. Yeah. Most
[00:29:04] Kim: [00:29:04] people like my worst.
[00:29:07] Jackie: [00:29:07] I think a lot of people have like bad memories of like canned peas from school. Like legs, canned peas. They will, if you do, they were never
[00:29:16] Kim: [00:29:16] tasty. Like I’ve never had a good plate of peas.
[00:29:21] Jackie: [00:29:21] I can’t say that. I eat them very often.
[00:29:25] Kim: [00:29:25] So what I want to talk about fuel for our. Long runs in particular because I had, you know, I’ve been using, I sought her off with goo, but I didn’t really like the taste of goo and it’s hard to, you know, stomach and swallow and I mean, there’s other gels and things like that, but what is like, what are their other options that we can try other than, you know, those artificial.
[00:29:59] Gels that [00:30:00] they pushed down our throats.
[00:30:01] Jackie: [00:30:01] Yeah. Yeah, absolutely. Um, so those are nice. They’re convenient, but a lot of people have a hard time with them. Um, they can add up and get really expensive after a while, but the good news is if you want to, you can have real food as fuel on the run. So some really great options would be like bananas.
[00:30:23] Um, but if you’re not into bananas, dried fruit is another really good option. Like I’ve used Craisins or dried cherries dates are another one, um, that you can use as a race. Our long run fuel actually did that this weekend. It worked pretty nicely. Um, Graham crackers.
[00:30:42] Kim: [00:30:42] Now one of my friends did tell me that they, um, use dates for long runs, but like, I don’t like raisins.
[00:30:50] And data’s like the big brother to reason. So I figured that I wouldn’t like that either, but doesn’t really give you like, uh, energy. Is it like the [00:31:00] sugar in the fruit? The dried fruit?
[00:31:03] Jackie: [00:31:03] Yeah. It’s the sugar. So when we’re running, we’re using a lot of our glycogen, like I said, so our stored carbohydrates.
[00:31:12] And so the purpose of these. Gels and chews and things is to give us carbohydrates quickly since we’re depleting, what we’re using. So, um, dried fruits and fruits have a fairly high natural sugar content. Some of our dried fruits have added sugars. So. It kind of is the same thing where our bodies digest them quickly.
[00:31:37] We can metabolize them and get them to our muscles where we’re using them for energy. Now, what
[00:31:42] Kim: [00:31:42] about for salts? Because you know, we’re losing a lot of liquids when we’re running. What can we eat, eats or take in as a substitute for the salt that’s found in the gels? Yeah. Yeah.
[00:31:55] Jackie: [00:31:55] Actually, a lot of Dells are pretty low in salt, which is interesting once [00:32:00] you like really dive into it.
[00:32:02] Um, I would say the easiest thing would be to, um, There are like salt tabs that you can take. If you know that you’re losing a lot of salt, um, or electrolyte drinks on the run are gonna provide some salt. Um, there’s plenty of different options out there. Um, if you want to eat salt, like pretzels might be a good option for you because those are really salty.
[00:32:31] Um, I can think of plenty of things that I would want to take after run, but I wouldn’t particularly want to do on the run, like, like pickle juice or tomato juice would give you plenty of salt, but yeah, tomatoes do serve V8 usually really high in salt, actually. So, um, that’s a great something to have after a run to help replenish your sodium, your [00:33:00] potassium.
[00:33:02] Kim: [00:33:02] Yeah. Now, do you, you know, sometimes when you’re at races, people finish and they’re like full of salt, like all over their face are those type of people. Are they like salt deficient? Like why do we see that some runners?
[00:33:18] Jackie: [00:33:18] So when we sweat, um, we’re losing, not just water, but we’re losing electrolytes in the main electrolyte that we’re losing is.
[00:33:27] Salt. So this person, these people are probably sweating a lot on these races. Now, some people, some people lose more sweat in their assaults than, or more salt in their sweat than others. Um, so those people are more likely to have like the crusties around their face or on their skin. Um, And if you are one of those people, you probably do need to replenish with salt while you’re on the run.
[00:33:59] Kim: [00:33:59] So [00:34:00] give me like a, a balanced meal for around runner, because I saw one of your posts and it had like the plate with the triangle on it. So, which, what should we like, what should be on our plates as runners to aid with, you know, our feeling great
[00:34:19] Jackie: [00:34:19] question. So. Always, you’re going to want some type of carbohydrate, some protein and some color, and then a little bit of healthy fat, and the amount is going to kind of depend on your training and your goals.
[00:34:34] So what I mean by that is if you have say really easy, like one or two mile run today, your proportions of all of those things are going to be a lot different than, um, if you ran. A marathon in two weeks, or even if you were doing say like a 15 mile long run tomorrow. So, [00:35:00] um, always, almost always though, at least a quarter of your plate should be a lean protein.
[00:35:07] So we talked about a few lean protein options. So again, like eggs tofu or tempeh Bay, um, Cottage cheese or Greek yogurt, and then our lean meat. So chicken, Turkey, beef, pork. Those are all gonna be good protein sources, um, colorful fruits and veg adjustables should make up a good portion of our plates. So that was going to kind of, the amount is going to kind of depend on the intensity of our training.
[00:35:39] If we’re having a real easy day than about half of our plate should be colorful fruits and nuts. Jeez. And then the remaining should be, um, quality carbohydrates to kind of mentioned a couple of those before, but like, Excuse me, the whole grains, starchy vegetables, lentils, fruits, things like that.
[00:35:59] Kim: [00:35:59] Now [00:36:00] I want to ask you about bread because I read all of these things that we should be eating whole wheat bread, but all bread is not created equal.
[00:36:09] Like, you know, some, some bread says whole grain. Some bread says a hundred percent, whole wheat, some bread. We’ll just say whole wheat. So what kind of bread should we be buying?
[00:36:21] Jackie: [00:36:21] That’s a great question. I think this is so confusing for a lot of, yeah, it’s so
[00:36:25] Kim: [00:36:25] confusing. Cause I never know. I’m like I should get the a hundred percent, whole wheat, but I’m like, did they say don’t get the a hundred percent, whole wheat?
[00:36:31] Like we I’m confused.
[00:36:34] Jackie: [00:36:34] Yeah. So mostly the time your, you wanted to choose a hundred percent, whole wheat or a hundred percent, whole grain. So if you were to turn the bread over, um, you bought it from a package and you turn it over and you read the ingredients label. That should be the first ingredient should say a hundred percent, whole wheat or a hundred percent, whole grain grain.
[00:36:57] Um, if it just says, like, [00:37:00] Whole grain, or if it says like enriched flour, it’s probably not actually a hundred percent. So you want to, you want it to say like a hundred percent, whole grain?
[00:37:12] Kim: [00:37:12] What about those other breads? Like my friends told me. Try ZKO bread. I bought the Ezekiel bread and two days they have mold on it and then they tell me I should should’ve put it in the fridge.
[00:37:27] Jackie: [00:37:27] That bread. Um, so it has tons of, um, whole grains in it. It is really, really healthy. Um, but it doesn’t have any preservatives in it. Like your standard. Store brought breads, which is why, part of the reason why you have to store it in the freezer. I believe it’s also sprouted. So it’s started like germinating.
[00:37:52] So it’s little bit more sensitive, we’ll say to being at room [00:38:00] temperature. So just to, yeah. Prevent it from sprouting, further growing.
[00:38:05] Kim: [00:38:05] Anything else? They tell me to buy the bread, but you didn’t tell me to put it in the freezer. I was going to go back to trader Joe’s. I go on a rant, but I’m like, okay, next time out.
[00:38:13] I’ll put it in the freezer.
[00:38:16] Jackie: [00:38:16] Yeah. That’s unfortunate. Cause it is like a more expensive bread, but it is like a high quality bread.
[00:38:21] Kim: [00:38:21] But you know, like in whole foods, it’s in the freezer, you buy it out of the freezer, but like in trader Joe’s, they have it out on the shelf. So who would know to put it in the freezer, but.
[00:38:32] Jackie: [00:38:32] Oh, that’s yeah. You wouldn’t know? Yeah. I want to say it. My grocery store it’s in the freezer.
[00:38:38] Kim: [00:38:38] but so now we know, put your there’s another type of bread as well. That’s next to the ZTL bread. I don’t remember the name. I don’t know. I dunno if there’s another bread, but it’s like, I think Zeke, the purple package and there’s another one in the arm and Joe vice versa, but they actually taste pretty good
[00:38:58] Jackie: [00:38:58] too.
[00:39:00] [00:38:59] Yeah. I mean, there’s tons of like whole grains, different ingredients in it, like just like kind of a nutty like complex flavor versus like a standard process bread. Doesn’t have a whole lot of, much of anything to it anymore. Now
[00:39:17] Kim: [00:39:17] what about those snacks that we think are healthy and they’re always advertising that, you know, Filled with whatever and great for you that we need, but they’re like really terrible for us.
[00:39:30] Like what are, what are some healthy snacks that we can buy that are like pre-packaged, Oh,
[00:39:35] Jackie: [00:39:35] this is a good question. Cause we’re busy.
[00:39:37] Kim: [00:39:37] I don’t have time to be chopping up fruit and you know, I know I need to buy my snacks ready to go.
[00:39:45] Jackie: [00:39:45] So. First, um, always look at the label. So the, remember the front of the package that they’re gonna try and trick you like the marketers, the food marketers, their job is to sell a product.
[00:39:58] And if [00:40:00] they can do that by tricking you, um, they’re going to do that. So I’ve seen so many different crackers out there or. Chips or things like that, that make wraps, that sounds so healthy, like made with vegetables. Like, I don’t know if you’ve ever seen like the spinach wraps and basically it’s just a plain white flour wrap that just has a little spinach powder in it.
[00:40:24] Oftentimes there’s food coloring. So the only way to really know is to like flip it over and actually read the ingredients on the label and to see, you know, what is it actually made out of. Is there added sugar? Is there added fat, salt, things like that?
[00:40:44] Kim: [00:40:44] So is, is it true about the supermarket? Like we should shop the outer.
[00:40:50] I ALS and you know, around the back and don’t go in the middle shop
[00:40:54] Jackie: [00:40:54] the perimeter. Yeah. For the most part. That’s true. Although I would say there [00:41:00] are plenty of like good things to be found if you’re looking in the right spot. When you go down the aisles, like just because something is canned doesn’t necessarily mean that it should.
[00:41:10] It’s bad for you. Like you can find canned fruit that doesn’t have added sugar. You can find, you know, canned chicken or canned salmon or canned tuna that’s packed in water or olive oil. Um, canned beans are really awesome because they’re convenient. Like who has time to, to soak beans and then cook them for an hour.
[00:41:33] Like you have to think at least 24 hours in advance. Um, So there’s plenty of like whole grain cereals and you can find nuts and seeds and things in the, in the Isles. Um, so not everything in that in the Isles is bad, but that said there’s plenty of. Lousy lousy stuff to
[00:41:57] Kim: [00:41:57] be found. [00:42:00] You know, the L the last thing that I wanted to ask you, because I know a lot of people get into running.
[00:42:05] I know I did for, you know, fitness to try to get into shape and try to stay in a shape because the gym, you know, becomes tiring doing the same thing over and over. But, you know, I see a lot of people running a lot of miles, but their physique is not changing. You know, they’re, I don’t, you know, they’re not building muscle.
[00:42:26] I don’t see them losing much weight. So are there any, um, tips that you can give or nutrition, you know, foods that are, will help us in, you know, trying to lose a little bit of weight or, you know, build muscle.
[00:42:41] Jackie: [00:42:41] Yeah. Um, well first I would say that there’s so many reasons why someone’s physic might not be changing some people.
[00:42:51] Might not be eating enough. And so their body is resistant to change. Some people might be, um, eating enough, but maybe not [00:43:00] the right types of foods. Like they might not be eating enough protein or maybe they’re not eating the right balance of protein to carbohydrates, to fats. So that kind of depends on what your goals are, your goals actually, to lose weight or they to gain muscle or do you have performance goals?
[00:43:15] So the way that you fool, um, fuel. Kind of depends on what your goals are. So there is no one size fits all, just like there’s no one size fits all like training plan for runners. There’s no one size fits all diet for runners. Um, but I would say, um, make sure that you’re getting, um, a balance of protein, complex, healthy carbohydrates, healthy fats, plenty of fruits and vegetables, just, um, If you’re unsure how much you need of each, maybe it’s time to reach out to a dietician and help you figure it out.
[00:43:55] Kim: [00:43:55] Speaking of reaching out to a dietician, what kind [00:44:00] of services do you offer? Like if I, you know, want to, uh, a food plan and nutrition plan, if I want to build something for my training, how do I get in contact with you? And you know, what kind of plan. Could you put together, not specifically, but what kind of plans do you put together for runners?
[00:44:18] Jackie: [00:44:18] So I work with all of my runners one-on-one right now. Um, so, and I go over five parts of running, so we’ve got the base training part. So we want to make sure base training is like your everyday nutrition. So everyone needs good everyday nutrition, whether they’re running or not. Right. And you could be.
[00:44:43] The best marathon fueler. But if you eat like crap on a day-to-day basis, you’re probably not going to get very far. So we go over, um, the everyday stuff, we talk about the emotional side of eating, which. So many of us struggle with, you know, [00:45:00] boredom or stress or when it comes to running, like being scared to eat of certain foods because we’re afraid, um, it could change our physique or we’re afraid of gaining weight.
[00:45:11] So we talk about the emotional side of eating, and then we talk about, um, the running specific topics, like before run, after run, um, race day nutrition, and then our recovery. Which is like electrolytes, vitamins, minerals, like personalized recommendations as far as that. So, yeah. Um, however much time we spend in each part kind of depends on what you’re struggling with and what your goals are.
[00:45:40] Um, so everything is tailored to you. There’s no, Cookie cutter per se. I’m not just going to like print off a meal plan and send you to the wolves. Like, I want to make sure that you can actually implement what we’re talking about and if something doesn’t work, that’s fine. We’ll [00:46:00] just go back to the drawing board and make some adjustments.
[00:46:03] Kim: [00:46:03] Okay. So if our listeners are looking for a dietician such as yourself, how can they
[00:46:09] Jackie: [00:46:09] contact you? Um, they can find me on Instagram. I email@example.com faster. You can find me at my website, www dot Jackie Kirchner, nutrition.com. Or you can email me, Jackie at Jackie Kirchner nutrition. I’d love to hear from you.
[00:46:28] If you have questions, if you have, if you’re interested in working with me, please send me.
[00:46:35] Kim: [00:46:35] A note and tell her that The Run Wave I’ve sent you listening. I Jackie, for being on The Run Wave Podcast, it was a pleasure having you on. And you’ve been a wealth of information that I know will help me and help other runners that are listening as well.
[00:46:57] And I believe all of Jackie’s information down [00:47:00] below. You can scroll up right now to, um, for her website, her Instagram and her email. So you can contact her for nutrition advice.
[00:47:09] Jackie: [00:47:09] Awesome. Thank you so much, Kim. This is fun.
[00:47:12] Kim: [00:47:12] It was, thank you so much for being on the show.
[00:47:16] Jackie: [00:47:16] I’m happy to be here. All right.
[00:47:18] Kim: [00:47:18] I hope you enjoy the interview with Jackie.
[00:47:21] I will leave all of her details down below. You can scroll up to get her website, her email and her Instagram handle. If you are looking for a nutritionist, definitely check her out. Jackie is a. Wealth of information. And I may be hiring her to do some nutrition consulting for myself, to be honest with you because I needed a lot of us needed and it’s nice to have a runner who is a nutritionist.
[00:47:49] So she actually knows, you know, what we need to fuel ourselves properly and just to be healthy in general. So again, I want to thank [00:48:00] Jackie for being on the show. Yeah. If you haven’t already done. So please leave a rating and, or review of the show, especially if you’re on Apple podcasts, you can scroll up right now, hit those stars.
[00:48:13] Hopefully you hit the five stars and, you know, share a little bit of words about them. The Run Wave Podcasts. If you have some time, I would truly appreciate it. And thank you again for tuning in, and I will catch you on the next one later. Thank you so much for tuning into the show. Be sure to subscribe to The Run Wave on your favorite podcast app and leave us a review of the show on Apple podcasts.
[00:48:41] It would have really helped me out. If you are a runner that has a story to tell, and you will like to be on the show, you can email. Hello@ runwave.com or send us a DM on Instagram to the run. wave, see you next time. [00:49:00] .