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HI, I’M COURTNEY!

I am so happy you are here! I am a food blogger and nutritionist with a MS in clinical nutrition, a BS in communications focused in journalism and emerging media. My goal is to help you feel empowered through healthy sustainable habits, not only with nutrition, but as well with fitness and lifestyle.

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rushingtothekitchen

Sep 27

The reason your diet didn’t work

It doesn’t consider YOU.

To be honest, I could list about 10 more reasons your diet didn’t provide the results it promised. But I believe these three hold the most weight.

Time after time, I have clients come to me saying they have tried it all; south beach, Atkins, keto, paleo, weight watchers, carnivore, etc. only to realize any results were quickly short lived or non-existent.

But why?

A majority of the time, these popular diets are far too restrictive, unsustainable, lack education and don’t consider YOU.

To me, the biggest thing that needs to be considered with a deficit is the person going into one. We have to establish your nutrition history, your dietary preferences, your lifestyle and routine. Remember, what works for Sally will not work for Bob, so stop trying to squeeze into a puzzle piece that wasn’t shaped for you and work on finding a program that encourages you to still live your life, but teaches you how to do so in a way to support BOTH your health and goals.

rushingtothekitchen

Sep 26

Upcoming travel? Same! Here are some protein-packed travel snacks to stay consistent with your protein goals.

A few favorite and handy options are

Packets of tuna
Protein oats
Hard boiled eggs
Jerky or deli meat roll ups with string cheese
Roasted chickpeas, lentils, edamame
Protein granola to easily add to any high protein yogurt
Chia and pumpkin seeds
Protein shakes
Protein bars
Powdered protein pre-portioned into ziplock baggies

The wasabi edamame were phenomenal by the way!

Tell me some of your favorite protein-packed travel snacks in the comments below! Then tell me where you’re headed next? I leave for DC on Friday!

rushingtothekitchen

Sep 24

It should really be called the big pizza, because that’s all we ate 🍕

Surprise birthday weekend in NYC, highly recommend 🗽🚕

rushingtothekitchen

Sep 21

@madeline_moves stories really got me thinking about the false promises I see a lot of programs offer. Promises of a “bikini ready body”, promises of “bridal body bliss” or of a “leaned and toned physique” in X amount of weeks.

While these promises might sound incredible and might be what you are looking for, they are undermining the years it takes to get to the end goal.

A majority of the time, the programs are drastic and unsustainable, resulting in results that are short lived. Often, they result in compromised biofeedback from inadequate calories and overtraining. One may have strong or ravenous hunger, low energy, poor performance in workouts, poor digestion, poor sleep quality, be more prone to sickness and injury, etc. These are all red flags of a program and it needs to be your first sign that the program and any results from it are not only unsustainable, but unhealthy.

Instead, a program should focus on sustainable habits and education that you can use for life. It should encourage results are not led by aesthetics alone, but rather on improvements in biofeedback and health markers, your relationship with food and exercise, and knowledge on evidence based protocol to sustain fat loss and build muscle.

Anything worthwhile takes time. Fat loss doesn’t need to be hard, but it should be slow. So, remember that before you swipe your credit card for false promises.

rushingtothekitchen

Sep 20

Muscle recovery- let’s dive in!

Let’s better understand what “recovery” involves - it is a broad concept, but in general, it refers to being able to:

* Bounce back from stressful and problematic events (whether large or small);
* Effectively and repeatedly meet physiological and psychological demands; and
* Repair and build after damage to be more robust and resilient than before

Poor recovery generally involves some combination of:

* Not getting enough sleep;
* Poor sleep quality;
* Too much sympathetic nervous system “fight/flight” activation (ex: spending too much time in the “amped up” and overstimulated zone);
* Note enough parasympathetic “rest and digest” activation;
* Inadequate nutrient intake to support activity or manage stress

You might constantly feel:

* Tired or low energy during workouts
* Sore for 3+ days after a workout
* Have constant nagging injuries that never heal

So, what can we do to ensure proper recovery?
* Ensure adequate and quality sleep
* UTILIZE REST DAYS
* Proper warm up and cool down prior and after each workout
* Adequate stretching
* Foam rolling
* Massages
* Epsom salt baths

What are some of your favorite ways to recover? List them below!

rushingtothekitchen

Sep 18

KNOW THE DIFFERENCE

I spent years spinning my wheels doing high intensity interval training, program hopping, focusing only on calories burned, and focusing on eating as little calories as possible.

It was a constant battle of, “Why doesn’t my body look like I workout, when all I am doing is working out?”

Sound familiar?

It wasn’t until 5 years ago my training and eating shifted.

I no longer focus on getting smaller, but rather I focus on getting stronger.

The physique you see now is the result of YEARS of proper training with a structured plan (@movesbymadeline ).

Years of fueling by body with adequate food, not seeing how little carbs and fats I could put in a meal.

Years of putting in the time, effort and patience at maintenance.

But to me, the physique matters very little in comparison to how I feel. I no longer count every morsel of food that goes into my body. I no longer think I need to be drenched in sweat to deem a workout successful or not. I no longer have to say no to going out and getting a burger and fries or having chocolate chips cookies on a random Tuesday night.

To me, THAT is where the real progress lies. Aesthetics come and go. Your health, both mentally and physically, matters far more.

rushingtothekitchen

Sep 15

This feta and chickpea salad makes for the most perfect snack or side dish! Save this and feel free to change it up with some of your favorite veggies!

Recipe:
1/4 cup crumbled feta cheese
1-2 Tbs olive oil
1/2 lemon, juiced
2 tsp Italian herb paste
1 can chickpeas, drained and rinsed
1/4 red onion, diced
1/2 small cucumber, diced
1/4 cup cherry tomatoes, halved
1/4 cup olives, halved
Fresh herbs like rosemary and basil
Salt and pepper to taste

Start by placing the feta into a bowl and breaking down with a fork. Add the olive oil, lemon, herb paste and salt and pepper. Stir and then add remaining ingredients. Keep refrigerated. You can eat this immediately or allow the flavors to come together overnight in the fridge!

Enjoy!

rushingtothekitchen

Sep 13

Hey hi hello! It’s about time I reintroduce myself for anyone new here!

I’m Courtney Rushing, hence Rushing to the Kitchen! I’m 32 years old and a lover of all things food and nutrition. I run my own nutrition coaching business while also working along @movesbymadeline and I genuinely love what I do. I have my master’s degree in clinical nutrition and I’ve been featured on both @foodnetwork and @livekellyandmark for my cooking.

You see, my goal is to get you to your goal in the most sustainable and healthiest way possible. It’s also to get you to understand balance with foods. I’ve been the person dieting on 1,000 calories a day. I’ve been the person doing countless hours of cardio to try to “burn” more calories. I’ve been the one questioning why my body didn’t look like I worked out, when all I did was in fact workout. I’ve been on the same hamster wheel you may have found yourself on.

It wasn’t until I decided to pursue a master’s degree in clinical nutrition that I finally learned I needed to prioritize nutrition. I found eating MORE, not less, was the key to getting my metabolism on track and getting the results I was working so hard for. And now, I spend my life doing the same for people all across the world.

As a coach, my goal is to teach you not only about the evidence based science of nutrition, but to also help you establish healthy habits you can keep for life.

No non-sense, no restrictions. Just science, empathy, and a helping hand because you don’t have to do this alone.

Tell me something about you in the comments below!!

📸 @wittpics

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