https://rachsfoodfuel.wordpress.com/blog-home/

Rach's Food Fuel, Tracadie, PE (2026)

05/30/2026

Grahams FTW 🙌🏻

Superhero simple carbs to save the day! One of my MOST recommended snacks as a dietitian working with college athletes. Grahams are so easy to keep around in a dorm room, shelf stable and easy to make and bring on the go.

1 sheet of graham crackers is about 12g of carbs and low in fat making them a great pre workout snack. Load them up with some extra carbs form honey, jam, fluff, maple or agave and optionally add some PB for extra satiety (if your belly isn’t too sensitive and you have >15min pre workout)

3 crackers + 1 tablespoon of sweetener clocks in at about 50+ grams of carbs ⛽️ 🔥 🏃🏼‍♀️

This snack is perfect for the hour before a workout, during long competition days, or even a sweet way to bump up carbs with a meal.

LET’S EAT!

05/27/2026

Giving nutrition advice in a sport setting can be a really tricky area. While coaches, parents, and people surrounding an athlete are usually working from a place of care, offering nutrition or food insights out of line with your role can be really harmful to athletes. That being said, complete silence around nutrition and food in sport isn’t the answer!!

Understanding your role in fueling as a coach is so SO important to helping your athletes succeed and coaching from safe sport lens.

Coaches do the training, adaption monitoring, and periodization. They should absolutely encourage fueling, coming to practice fed and refueling after. They should provide a space that allows for fueling breaks and sets broad fueling expectations to create a safe culture. Coaches should understand the signs of RED-S and how injuries can change nutrition AND BODIES. Coaches should prioritize training consistency for performance….

Not nutrition manipulation.

That is a professionals job. A coach, even a well tuned educated coach (even in nutrition) is in a unique position that can feel like pressure to an athlete even when the intent is honest. Coach’s should not be the ones making body composition goals or comments. A concern about performance via fueling should be handed off to a professional.

If an athlete says “I want to get better coach, how can I do that” coach can say “consistency in training and maybe consider chatting with a dietitian where you can look at ways fueling can support your body”

Nutrition professionals keep the pressure off the athlete, help keep coaches safe, and mitigate risk when it comes to disordered eating behaviours. They can help athletes understanding fueling at a deeper and individualized level.

Athletes, reach out to a nutrition professional for fueling support! Coaches, get a nutrition professional on your team! Even for one session!

LET’S EAT!

04/19/2026

Just some soup for your Sunday.

This golden turmeric cauliflower veloute was the second course star of my Farm Table dinner a few weeks ago and my god I could use this now…. Day 4 of being totally KOd by sickness.

Hydrate, wash YER HANDS, and keep eating food fuellers. Stay healthy ✌️

📸

04/06/2026

Imagine a world with less food and body noise constantly coming at you….

That would rock, but we can’t totally turn off and tune out the world and food culture that exists around us.

You CAN minimize the noise outside and inside by working on your food and body relationship.

It does exist. Peace with food and that beautiful hard working body you are in.

It’s not easy, and it takes ongoing work but it sure as heck is a lot more rewarding and healthy than so much of the messages around us.

Food is such a journey and something that is individual unique to every one of us, just like our body is. Dietitians are here to help 🫶

03/28/2026

Greens n’ good stuff 🌱

A friendly reminder to get some colour in your life!

Colour = nutrient diversity, fiber, vitamins, minerals, and gut friendly features!

Adding colour has to be done in the context of your own individual nutrition needs though! While colourful and plant based meals are powerful nutrition dense meals and can be the first step for many in focusing on nutrition; I see many peeps forgetting about the context of their total nutrition needs!

A complete meal has protein, carbs, AND colour.

While a salad can be a great addition to a meal, health goals come from understanding satisfaction and total nutrition come from adding all the things.

A quality carb source for energy like roasted potatoes, grains, or some bread.

A source of protein from animal or plants that is ideally gives you at least 20-30grams at the meal.

A source of fat like a salad dressing, cheese, nuts or seeds to help your body absorb those mighty vitamins and minerals.

And most importantly for all my athletes out there, greens and plants ARE super important to your health & wellbeing BUT are not the foods that need to prioritized in most performance and training contexts.

I see A LOT of athletes that prioritize greens and colour above all else in pursuit of “clean” eating for performance. Clean eating isn’t a real term and is usually something I see that clinically aligns with underfueling in sport. Colourful foods are often high volume foods, lots of fiber and good stuff but not necessarily the things that support daily training loads.

Colour is great and something the benefits all people but the amount, timing, and context of individual needs should be considered! Work with an RD to figure out your needs!

👩‍🍳 the third course meal i whipped up for our monthly farm table dinner club
📸 featuring .farm microgreens

Happy National Nutrition Month!

LET’S EAT!

03/21/2026

Raise your hand 🙋🏼‍♀️

Having a body is really hard in this world and no matter how food and body literate/inclusive/empowered/positive you are…. You can and WILL still have hard days…

The days your body feels uncomfy.

Unfamiliar.

Food feels harder.

Your stomach feels funny.

When judgement creeps in.

When your food or body state doesn’t feel peaceful or easy.

It’s hard.

I am a registered dietitian, a nutrition professional, a life long athlete and I STILL have days where it all feels harder and foreign.

We live in a really hard food and body world that doesn’t often share or embrace the organic changes that are inevitable to the human experience.

Thoughts will creep in, doubts, grief, desire to pursue things that maybe aren’t so healthy….

But it is how you CHOOSE to ACT on those thoughts that matter.

It’s the conscious choice to mobilize tools in your tool box to be able to sit in discomfort of the hard days that allow for good days and long term health.

It’s about letting go of the rigid control we often crave and are taught as the way to be more beautiful, liked, and healthy.

Rigid control is not health. Fixation is not health. You are MORE than a body existing in space.

You are a human.

Keep your food and body relationship human too… in flux… constantly changing.

A smooth sea never made a skilled sailor.

Embrace the hard days and SIT with them. Feel them. Trust your body can handle food, rest, and your brain foesn’t need to be in constant control a nd always know what’s coming.

If it’s a hard days, I see you.

Make a hard day a little easier and choose to nourish yourself, fuel yourself, and allow yourself to explore something new.

Let’s EAT!

03/11/2026

💫 this is my Super Bowl 💫

Happy and HAPPY !!!!

I was born and raised into a family that circulated its love through food.

It was central to gatherings, to our home, and even to play time through the orchards.

I was always the kid with food on my face, enjoying the experience, nourishing my heart.

In 2012 I first started thinking about food as physical tool that impacted health. It was the first time I struggled with food.

In 2013 I saw a dietitian for the first time and I absorbed everything she said to me, in awe of the science.

In 2015 I left for college, majoring in exercise science.

In late fall of 2015 I had my first stress fracture and saw a glimpse of my struggling food relationship again.

In 2016 I changed majors, designing a special studies major in nutrition science with the support of some incredible mentors who inspired me to pursue dietetics on my own time and on my own path.

2016- 2020 was the up and downs of learning how to live, embrace pressure, and practice resilience.

In 2020, through the turmoil of the pandemic I was gifted with the opportunity to do my masters in nutrition and continue my athletic journey.

In 2021, I was working towards getting into my dietetic internship, ran a marathon that changed my life, and met the love of my life.

In 2024, I got the call. “congratulations you passed the national exam, you’re a dietitian” I cried I was so happy.

Being a dietitian is being a change maker.

It is being someone who cares deeply about helping people have a food relationship that allows them to nourish their own goals, journey, and human experience.

Every single day I am grateful to hold that title and share what it really means to others.

Food is special and yet food is different for everyone.

Nutrition changed my life, let a dietitian help you change yours!

Happy RD day to all my fellow RDs, RD2Be’s and to all the people who have found a food and body peace through our work!

To this career I say THANK YOU!

03/01/2026

Today my phones health app sent me me a message “significant reduction in activities and calorie usage”

My watches app told me “100% recovered, increase training load o maintain fitness trends”

Neither of these advanced data collection tools have any nuance to my decreased activity. I had a major surgery less than 2 weeks ago, one that has almost completely inhibited the use of one of my biggest muscles. One that puts my body into a very catabolic state and will objectively result in muscle atrophy. One that metabolically requires ALOT of energy & protein to mitigate losses.

There is an old version of me that would be panicking about not moving and being in a pretty much a 90% sedentary state right now post surgery. Something MANY people surgery or not, can relate too. The desire to manipulate food intake based solely on their movement trends.

Food intake is not solely dependant on movement. Your body, brain, personality, emotion and wellbeing require ALOT of nutrition independent of the intentional movement patterns you may partake in. This is also why underfueling in athletes is so common, there is huge misunderstanding of how much your body really needs. Fueling our movement must first be rooted in a peaceful understanding that we have to fuel everything before movement adequately first. Human bodies are complex energy demanding systems that need way more nutrition than what most health & wellness messaging is giving us.

Of course it’s still hard to sit and know the road to fitness and return running will be a long one. And of course my body will objectively change during this time, muscle mass, fitness, and other things. How much? Who knows… one thing I do know is that my energy intake will reflect my physical and emotional needs during this time. I am at peace with this. I respect my body too much and know the science to well to give it anything less than what feels adequate to my body.

Today is a great day to feed yourself multiple times a day and in nourishing and adequate quantities as you are able.

LET’S EAT!

02/24/2026

WEEK

Don’t let a hard food and body relationship steal your sparkle ✨

You’re here for more important reasons than to control your food and body.

Your body is the vessel to carry you through life. Of course it’s hard to appreciate it at times especially in a noisy world telling you it’s not “right” or “as good as it could be”. But your body is a gift, and even when you don’t love it, practice appreciation for it. It’s your longest home and only you live there.

Your food is the nourishment to make it colourful, beautiful, creative, strong, and YOURS. Feed your life 💜

If you’re struggling, there are some really amazing people out here who can help you. YOU ARE WORTH IT.

02/10/2026

Bodies change. All the time, from minute to minute, hour to hour, day by day, and year by year.

That is part of the human experience.

It’s okay to not be okay with that, uncomfortable with it.

It’s okay to feel awkward or foreign in it.

It’s okay to feel in a rut with it.

It’s okay to not always be happy or content with it.

It’s NOT okay to not be kind to it.

I know it’s hard, especially for athletes or ex athletes out there transitioning through life, growing up, seeing and feeling the changes.

It’s REALLY HARD.

My body has changed SO much in life outside of college sport. And even when I love my body so much for how strong and capable and resilient it is, it can be hard to be nice to it. It can be hard to separate who I am, my passions, my skills, and my likability from certain versions of my body. Separate it from my worth, my abilities, and my potential. I am a nutrition professional and often have to touch on body acceptance, body image, and self worth with nutrition and I STILl have tears and emotional times about the changes at times.

It’s really hard. I hear you. I see you.

It’s okay to grieve. It’s okay to have these thoughts but it’s what you do with the thoughts that matter.

Grieve, be upset but as you sit in the discomfort your next move has to acknowledge your body is your home.

You get to choose to feed it, move it, speak to it like a friend.

Grieve, but choose to move through the grief.

Your body moves you, warms you, lets you think, eat, sleep, connect. It grows with you through life. You aren’t the same person you were last year, or even yesterday. Let your body change as you change.

Say a nice thing to that body today.

Rach's Food Fuel

05/30/2026

05/27/2026

04/19/2026

04/06/2026

03/28/2026

03/21/2026

03/11/2026

03/01/2026

02/24/2026

02/10/2026

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