Posts Currently viewing the category: "Carbohydrates"

The link between sleep, weight, recovery, and many of the other functions of our bodies is becoming more clear each day. Personally, I’ve found if I don’t get a good quality 7 – 8 hours of sleep a night, I just don’t function as well the next day. I got a FitBit One…(Read More)

Recently, several clients have asked about how to tell if a food is high sugar. They always seem to ask about fruit – “isn’t fruit high in sugar?” In my practice, I draw the line between two kinds of sugar – naturally occurring in the food, and added. I’m OK with naturally occurring sugar. If…(Read More)

The last few posts have been about setting up your personal nutrition plan. The last post pulled it all together for those who want to maintain their weight. What if you want to lose weight or fat? In order to lose weight, you should eat fewer calories than you burn – you need to create…(Read More)

The last four posts have involved determining how many calories, protein, fat, and carbohydrates you need each day. This post will describe how to pull all of this information together into a plan for you. First, determine how many calories you need. Sandy, our marathoner, has an estimated Resting Metabolic Rate of 1337 calories. We…(Read More)

On May 18, I participated alongside the “REFUEL | “got chocolate milk?TM” Campaign during Ironman Texas in Woodlands, TX. I was excited to see so many athletes taking a carton…or two…or eight…at the REFUEL tent at the Finish Line! I have been a big believer of lowfat chocolate milk as an effective…(Read More)

I just received an email from a gentleman I spoke with at the Houston Marathon Expo, let’s call him “Sam.” He was running the Houston Marathon as an “early” race in his season. Sam’s PR was 3:25 a few years ago, and he had been running 3:40+ lately. He was expecting…(Read More)

Sarah Seppa, my current fabulous intern from the University of Houston Dietetic Internship, wrote this blog about using real food during endurance and ultra-endurance training and racing. Thanks Sarah! An Ironman triathlon takes a long time to complete, 11 to 16 hours for most athletes, give or take.  100-mile races take even longer…(Read More)

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Dr. Penny



My goal is help you take control of your triggers so you can lead a normal life. I’ve had Irritable Bowel Syndrome for over 14 years. I’ve been told, “It’s all in your head.” And, “You just need to figure out what’s causing your symptoms” without being provided any help to figure it out. I’ve finally gotten my symptoms under control. I want to help you do the same thing. I want to help you get your life back.


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