25: Fueling Your Runs & Races with Starla Garcia (@starla_shines)
The Running Explained Podcast
This week Starla Garcia (@starla_shines), Registered Dietician and OTQ Marathoner joins the show to talk all about in-run and in-race fueling! Wondering if, when, or how to fuel during your runs and your races? In this episode we discuss... The importance of proper run & race fueling The common reasons runners neglect to fuel, or underfuel, their runs or races The recommendations of carbs per hour The different types of performance fuel options and the importance of individual preferences Common causes of GI distress How poor race fueling is your number one obstacle to race day success The fueling requirements for a 6:00 marathoner vs a 3:00 marathoner ...And more!! Starla Garcia is a Registered Dietitian and owner of The Healthy Shine, LLC, 2020 Olympic Trials Qualifier, and body and cultural diversity advocate. Her journey to wellness came after battling an eating disorder as a Latina student-athlete during her collegiate years. That experience was the catalyst that set her on the path of intuitive eating and developing a healthy relationship with cultural foods and exercise. Now her story is what fuels her mission to dismantle the restrictive mindset and rules that runners create around diets, exercise, and body image to help them align their nutrition with their performance goals.
Excited to kick of Global Running Day week with Starla Garcia! One of, if not the fastest female marathoner in the Houston area, Starla is a Registered Dietician, owner of the Healthy Shine, a 2020 Olympic Marathon Trials qualifier, and a body and cultural diversity advocate. We talk about what life was like for Starla growing up and running in the Rio Grande area, how she ended up at the University of Houston, the differences between eating disorders and disordered eating, qualifying for and competing in the 2020 Olympic Trials - Marathon, and so much more. Instagram - @starla_shines Strava - Starla Garcia The Healthy Shine SHOW SOCIAL Instagram - @runnersofhou Instagram - @vickyoddi Facebook - Runners of HOU Facebook Group - Runners of HOU Friends Twitter - @runnersofhou Sign up for the newsletter!
Overcoming An Eating Disorder & Fostering Body Positivity Among Runners-- with Starla Garcia M.Ed, RDN
Natalie chats with Starla Garcia, Registered Dietitian and owner of The Healthy Shine, LLC, 2020 Olympic Trials Qualifier, and body and cultural diversity advocate. Her journey to wellness came after battling an eating disorder as a Latina student-athlete during her collegiate years. That experience was the catalyst that set her on the path of intuitive eating and developing a healthy relationship with cultural foods and exercise. In this episode, Natalie and Starla discuss:Starla's history with an eating disorder while being a collegiate runner and how she overcame it to become a Registered DietitianThe biggest nutrition related mistakes runners makeHow to navigate diet culture among runnersManaging GI issues among runnersHow runners can tell if they are underfuelingHow white runners can be allies for BIPOC runnersWhat Starla wishes she could go back and tell her younger runner self Resources:Follow Starla on IG at @starla_shines or visit www.thehealthyshine.comAnd don’t forget to follow @greenletes and visit www.greenletes.comWe appreciate your feedback!! Submit questions and recommendations for future episodes to firstname.lastname@example.org
“It is so healing when people get back to their ancestral foods…those are always going to give us much more connection, not just to ourselves but when we’re out there, we’re going to feel more like ourselves. And that’s why people go for a run, right? To feel more like themselves.” Starla Garcia is a Registered Dietitian, owner of The Healthy Shine, LLC, 2020 Olympic Trials Qualifier, and body and cultural diversity advocate. She was also my dietitian and worked with me closely for 6 months on how to properly fuel and stay energized. Her journey to wellness came after battling an eating disorder as a Latina student-athlete during her collegiate years so we reflect on how displacement from culture, home, and community impacted her recovery and overall well-being. That experience was the catalyst that set her on the path of intuitive eating and developing a healthy relationship with cultural foods and exercise. Now her story is what fuels her mission to dismantle the restrictive mindset and rules that runners create around diets, exercise, and body image to help them align their nutrition with their performance goals. In this conversation, we tackle big topics like food sovereignty and explore the intersection of nutrition, community, and cultural traditions. In This Episode: Starla Garcia on the Ali on the Run Show Ya no Estoy Aqui on Netflix (Mentioned by Dustin Martin in Grounded Pod Episode #13) The Boy From Medellín - Official Trailer (J Balvin’s Documentary) Casamigos Tequila Follow Starla Garcia: Instagram: @starla_shines Twitter: @starla_shines Website: The Healthy Shine Follow Grounded Pod: Instagram: @groundedpod Twitter: @groundedpod Facebook: facebook.com/groundedpodwithdinee Subscribe, Listen, & Review on: Spotify | Apple Podcasts | Soundcloud | Stitcher Music by Jacob Shije (Santa Clara Pueblo, NM). This podcast was made possible through the Tracksmith Fellowship Program.
“If I’m not functioning at my full capacity, my business will never flourish. I need to be at my full capacity.” -Starla Garcia In this week’s episode I’m sharing a powerful conversation with an incredible guest, Starla Garcia. Starla is a registered dietician and recent 2020 US Olympic Marathon Trials Qualifier. She opens up about how her journey to wellness came after battling an eating disorder as a student athlete. Today, Starla helps runners to stop under fueling to reach their next personal record with realistic and sustainable nutrition. She has built an inspiring business and in this episode you’ll learn how she’s navigating entrepreneurship, plus powerful tips you can apply today. We dive deep into: The importance of having a money mindset Overcoming imposter syndrome and getting out of your own way 5 decisions that attributed to her rapid business growth in just one year Tune in to learn all about how she took what she could have been defeated by and turned it around to create a thriving business that serves the run community. Links mentioned in the episode: Bird's Goals Realignment Workshop: Saturday, March 27th Episode 58: Is Your Marketing Strategy Just Social Media? Follow Starla on Instagram Join Starla's Facebook Group Check out TheHealthyShine.com Click here to read the transcript of this episode! Want to work together? Click here to get started For more great episodes, visit: www.birdwilliams.com/podcast
Intuitive Eating For Runners, Being A Woman Of Color In Dietetics, And Business Success ft. Starla Garcia With Tony Stephan - Dietitian Nutrition Coaching Podcast Ep. 109
Dietitian Nutrition Coaching Podcast
In this episode of the Dietitian Nutrition Coaching Podcast, RD Tony Stephan is joined by guest Starla Garcia. Starla is a student of the I Believe Mastermind for Registered Dietitians. In this episode, Starla shares her journey in building her business from 0-$18,000 per month, discusses how to be successful with an intuitive eating business for runners, and shares her important experiences of being a woman of color in the dietetic industry. Connect with Starla on Instagram at @starla_shines
How Registered Dietitian Starla Garcia Overcame an Eating Disorder and Later Ran the 2020 Olympic Marathon Trials
Nail Your Nutrition Podcast
Starla Garcia, M.Ed, RDN, LD, is a Registered Dietitian and marathoner based in Houston, Texas. She was a recent 2020 U.S. Olympic Marathon Trials Qualifier.In this episode, we discuss: How working with a running coach and training group helped her reach her goalsWhat training for and running the 2020 Olympic Marathon Trials was likeHow she prioritized recovery and staying injury free when running marathons in back-to-back monthsHer fueling plan for the marathonHow she recovered from an eating disorderThe body comparison and pressure to conform she felt as a Latina runner and how she thinks we can improve diversity and inclusivity in the sport of runningHow she incorporates intuitive eating into her practiceClick here for the full show notes. SPORTS NUTRITION INSIDERS:Grab your free fueling chart download to figure out which fuel is easiest on your stomach!Join our community on Facebook!Learn more about the Nail Your Nutrition fueling courseTo follow along with the show, follow Nailyournutrition.
257. Nutrition Q&A with Starla Garcia, Registered Dietitian
Ali on the Run Show
"Sustainable changes happen over months of time. And there’s nothing to be ashamed of it it takes you a long time. When you come out of it and you do the work and you’re gentle on yourself and you’re looking for progress over perfection, you’re going to be so much happier because you got to know yourself so much better." Starla Garcia is back on the Ali on the Run Show! Starla is a registered dietitian (and Olympic Marathon Trials runner!) and is the founder of The Healthy Shine, a sports nutrition consulting practice in Houston, TX. On this episode, Starla answers listener questions about nutrition, fueling on the run, sugar addictions, protein, disordered eating, and what she wants everyone to know and understand about fad diets and buzzwords like "keto," "intermittent fasting," and "macros." Thank you to AfterShokz for sponsoring this episode of the Ali on the Run Show! CLICK HERE for 15% off all wireless headphones. What we mention on this episode: Starla Garcia on Episode 200 of the Ali on the Run Show Evelyn Tribole on 10% Happier with Dan Harris SmartyPants multivitamin Picky Bars Performance Oats Follow Starla: Instagram @starla_shines Twitter @starla_shines The Healthy Shine Follow Ali: Instagram @aliontherun1 Like the Facebook page Join the Facebook group Twitter @aliontherun1 Support on Patreon Blog Strava Listen & Subscribe: Apple Podcasts Spotify SoundCloud Overcast Stitcher Google Play SUPPORT the Ali on the Run Show! If you’re enjoying the show, please subscribe and leave a rating and review on Apple Podcasts. Spread the run love. And if you liked this episode, share it with your friends!
Interview with Tokyo Olympics 2020 marathon hopeful from the RGV Starla Garcia
The Mike Grajeda Podcast
Starla Garcia is a runner from the Rio Grande Valley who has the chance to qualify for the Tokyo Olympics this weekend at the Atlanta Olympic trials. We talk about her start in running to her adversities throughout her career as well as her outlook in running for the USA team.