nutragirl11-300x287Massage therapy is a fantastic way to keep the body limber and injury free. I use it monthly to ensure my muscles are getting a full range of motion so I can maximize the effects of my workouts.

Like Tracy, I believe that we are athletes. Every single one of us has the ability to become athletes. We are built to move. Our bodies are designed to run, jump, climb. That belief is what got me into nutrition.

I’m a Registered Holistic Nutritionist.

What does that mean??

It means I’m certified to tell you what to eat, when to eat it and to “oohhmmm” in between bites.

But looking at me now you’d never see the 200 pound, 2pack a day smoker I used to be.

Food can heal you from the inside out.

What we eat complements our body’s abilities in every way. Most people think about food in terms of weight loss, what’s “good” or “bad” or nutrient timing for competitions.

But our relationship with food is much more than just what will fuel you to perform. Food will enhance recovery, build muscle, encourage healing and reduce the chances of “over use” injuries. Whether we’ve over used a joint and caused inflammation. Or abused our intestines and caused inflammation. Those are both injuries.

One area most people don’t consider is Immune System Support. Particularly when we’re talking about recovery.

Exercise is catabolic. Meaning it breaks elements down. That’s how we get stronger. The body has to rebuild fibers to handle the increased demands made on it. This breakdown and rebuilding process is stressful on the body and creates free radicals. Particularly if you are exercising to lose weight as the body stores toxins in fat cells. As fat cells are burned, those toxins are released into the bloodstream.

Having toxins or free radicals floating about causes an immune response. When your immune system is busy cleaning house, you are potentially left vulnerable to viruses.

Did you know you could eat certain foods, or combine foods to boost your immune system? Allowing your body to maximize the benefits of exercise and keep you strong and healthy at a cellular level. Anything that will enable me to kick ass all day long – I am all over that!

To Boost the Immune System you need 5 elements:

  1. Vitamin A
  2. Vitamin C
  3. Vitamin E
  4. Zinc (mineral)
  5. Selenium (mineral)

Luckily, those elements can be found in almost every green leafy vegetable available: Kale, Spinach, Collards, Swiss Chard, Mustard Greens, Dandelion Greens, Beet Greens, Broccoli, Brussel Sprouts – tons to choose from! Sweet potatoes are very high in some of these elements. So are Brazil nuts.

So a great meal to help your body heal and recover would be Maple Glazed Salmon, Kale salad with Brazil nuts and a sweet potato.

Nom! Nom! Nom!

How easy is that?!?! Nutrition is only as hard as we make it.

Keep it simple, Keep it green

Keep Kickin’



Sonia Turingia R.H.N is an avid cyclist and a recreational triathlete.

You will often find her at one of the city’s many cafes or biking along the canal and pathways. She offers cooking lessons and personal cooking services as well as one on one nutritional counseling. Sonia’s focus is on athletic recovery, weight loss and hormone balancing.

Contact her at for more info.