Cara Marrs Wellness at Nutrition Prescription, Inc

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Cara Marrs Wellness at Nutrition Prescription, Inc

Cara A Marrs, Registered Dietitian/Nutritionist, mother, athlete and race director
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Cara A Marrs, RD, CPT, CLT
Registered Dietitian

My philosophy on nutrition is that everyone can benefit from some level of nutrition education. Whether you are looking for ways to increase your health, manage your weight, compliment medical treatments for chronic disease or increase sports performance, nutrition is a key component! As an athlete and educator, I love to share my passion for food,

nutrition and physical activity with my clients. I can help you bridge the gap between alternative and traditional nutrition therapy and help you find the right balance for your optimal health.

08/11/2026

Last chance to do something great for your brain!

School at Colorado Mountain College starts tomorrow for my classes and there is still time to sign up and use that 🧠. If you want to talk about antiaging, there is nothing better than using your brain in some sort of learning capacity.

You're fine to still sign up in the first week or so.

Human Nutrition 101:

Wednesdays in person at the Steamboat campus from 3 until 4:10. This class still has spots open.

The remote real time class from the comfort of your own home or office is on Thursdays at 8:30 AM to 9:45 AM. This class is almost at full capacity, so only a couple of spots remain. Join from anywhere in Colorado.

Nothing is better than wading through conflicting information you get online and learning how the human body actually works. Being a lifelong learner is so important, especially when it's something that can benefit the health of you and your family.

📷 : Patiently waiting for this and a new season 🧡

06/23/2026

Hello nutrition friends, it's been a while!

You know I've talked exhaustively about preventing osteoporosis and osteopenia in midlife and still one of the common threads that I see is LaeA or low energy availability for the amount of exercise being done.

With that being said, nutrient deficiencies are so prevalent. Clients are constantly asking me what the best food sources, especially plant sources of calcium are.

We know how important calcium is for bones, but phosphorus, magnesium, vitamin D, vitamin K and vitamin C are also very important as well.

I am limited on space here, but I did want to highlight some high calcium foods because we know food is always the best source for everything

Adults 19-50: 1000mg/d
Men 51-70: 1000mg/d
Women 51-70- 1200mg/d
Adults >71- 1200mg/d
Teens 1300mg/d

Supplemental calcium is better absorbed in two doses morning and night

Food sources:
These will vary
Yogurt one cup, 488 mg
Milk 16 ounces 598 mg
Tofu 1 cup 350 mg
Molasses 2 tbsp 400 mg
Dark leafy greens 2 cups 240 mg
Bok choy 2 cups 210 mg
Tempe 1 cup 184 mill
Chia seeds 2 tablespoons 179 mg
Sesame seeds 2 tablespoons 176 mg
Broccoli 2 cups 94 mg
Tahini 2 tablespoons 126 mg
1 orange 38mg
Chickpeas 1 cup 80mg
Edamame 1 cup 100 mg
Spinach 1 cup 145 mg
Parmesan cheese, 1 ounce 336
Swiss cheese 1 ounce 270 mg
Almonds, 1 ounce 75 mg
Canned salmon with bones 3 ounces 180
Canned sardines, 3 ounces with bones 325 mg
2 figs 40 mg

In addition to food, it is the entire lifestyle; weight-bearing exercise, strength training, not being underfed, and proper overall nutrition including varying your sources of Calcium rich food depending on their absorbability, getting all of the proper minerals and vitamins, and protein intake, 🦴

05/29/2026

Women's health myths that came up in office this week

✨There are many talking about women's health in midlife that don't quite understand. My rule of thumb is that unless someone is a true credentialed specialist, if they have not gone through this, they do not understand.

✨ Every woman has individual circumstances, lives, and needs. Blanket recommendations do not work for all.

✨ You're not broken or doing something wrong, you need support. Anyone who says that metabolism doesn't change >50, doesn't understand BMR, basal metabolic rate. There are many things we can do to ^ BMR (muscle) but aging does decrease it.

✨ Demonizing cardiovascular exercise? run away. I've said it 100x, we need strength, cardio, and a mobility practice ( yoga, pilates, etc) what that looks like for each individual will depend on what you enJOY

✨ It is better to be >5 lbs. in midlife then to be 10-15 lbs under, read again. On the other end, adipose tissue contains inflammatory adipokines which can increase inflammation at a time of life when we often feel achy and have pain. Too much excess body fat can be detrimental for reasons you might not think of

✨ Hormone therapy is easier to dial-in post menopause, there are ups and downs in perimenopause. That doesn't mean don't do it, it means that there's often frustrating trial and error hang in there

✨ Many women are going to gain some in this transition. That will often regulate post menopause with the right tools. The same goes for pushing your body, the hormonal changes during actual perimenopause demand a different process

✨ Everyone is an 'expert' stressing women out at 35 & 40. Your 40's is prime time ladies, educate, please don't stress. Expertise comes from a deep understanding that you are an individual, you must be treated as so. Grifting on womens vulnerability at this time of life is moral bankruptcy.

✨ You can gain weight over eating protein, just like any macronutrient. Some are under eating protein and many are unhappily overeating it. You ARE most likely undereating fiber

✨GLP-1's don't 'cause' muscle wasting & bone loss, chronic high caloric deficit does. Hitting protein but still undereating calories and carbs = muscle/bone loss. There is a safe way to do it. Prescribing w/out nutrition referral is malpractice IMO

✨We fast nightly, stop fasting more in midlife.

✨Sleep is the queen

✨ Lasting change takes time

📷 At 44 with baby Max

05/22/2026

I am writing a peice on one of the most emotional subjects that I have worked with over my 18 years in practice.

It is weight. Weight gain, loss, body image, you name it. This is a fact.

In every year that I have been in practice, one of the most common concerns for the vast majority of people who come to see me is body weight

- the top change in midlife with peri and menopause that I hear as the biggest concern is weight gain. Even when we're talking about someone with poor bone density it often comes down to weight being too low. As a woman myself in midlife, I am so compassionate and sympathize. I may ruffle feathers, but if you have not gone through this entire cycle, you don't get it, trust me. By the way, it's not in your head, and anyone that says that it is...run the opposite direction.

- weight gain and loss with chronic disease

- disordered eating, outside of a diagnosed eating disorder is extremely common and that can be from seeing your body change into something that you don't recognize or dysmorphia after a major weight loss.

- athletes wondering what a healthy body weight is and being afraid of gaining.

There is a multitude of reasons, but the constant thread is that we are concerned about our weight

Let's get something straight, there is nothing wrong with desiring to lose weight when there is weight to be lost. In addition, there are many chronic diseases that are greatly helped with a reduction in weight, especially in the presence of obesity. It can be a life-changing step for many people, and I'm here to help people.

On the flipside the starvation culture that we are witnessing again right now is shocking. Remember, we all have tendons and muscles at any weight. There is no time that we don't have muscles. If your arm didn't have a muscle you wouldn't be able to lift it. The bare minimum of muscle and tendon exposed under skin, is not being"ripped". Weight loss medication's are not the villain. They can be extremely helpful in a multitude of situations. The villain is in the dosing and the lack of involving a supportive RD.

Extreme diet programs are a villain though especially when for profit, MLM, and pushed by influencers. I will never for the rest of my life understand how someone can knowingly harm another humans health for profit.

Leave questions below or via DM. I'll have the piece done in a week 🩷

05/14/2026

I think it's time to have an update on what and where I'm practicing these days.

I have been in practice as a RD nutritionist for 18 years in Steamboat Springs. For 16, I worked PT at UCHealth. For 18, I've had a private practice and for 2 years Ive taught at Colorado Mountain College, which I love. I also loved working at the hospital but couldn't do the 20 hrs/wk any longer. I needed more time in my life

After 16 years with an office downtown, I took my practice all telehealth because 70% of people wanted to work via distance and parking downtown Steamboat is scarce.

I see clients in Colorado all over the state and in different states as well. I have done years of functional medicine training and many different certifications along the way.

I have never had a niche practice and I don't think I would change that. When I started in private practice it was rare and I did things my own way.

My main areas of practice are:

Gastrointestinal health, which is a concern for most people, and foundational to health

Women's midlife health is one of my true personal passions and expertise. I love counseling and acting as a sort of case manager to help women and men feel their best. I'm now the person I needed.

I have discreetly worked with athletes for ~ 20 yrs: elites, winners of world class races, Olympians, youth, and beloved recreational athletes. I have an UESCA ultra running coaching certification to better serve my nutrition clients and am currently studying to take the CSSD exam, certified sports specific dietitian. Why? Why not, I love to grow.

I love working in all realms of health, wellness and nutrition to help people. Ex. Today I'm giving a talk to the local Parkinson's group.

I don't have an updated website- I never have time to update, I love to write but am terrible about updating my blog. I'm a mom, wife, runner, skier, adventurer, outspoken, 2 dogs, 🩷 Steamboat, and director for 17 yrs

🏫: CSU, CMU and Mayo Clinic

If you'd like to work with me, reach out via my website.🩷

📷 : in my office yesterday after traveling for 14 hours, totally slammed, sun kissed and happy connecting back with my amazing clients.

05/01/2026

Hi Friends:
Something I want to bring up and remind you of is the value of personal care from credentialed providers when it comes to health, wellness, sports & nutrition.

You may read everything in the world online and it may not pertain to you. Having a professional sit down with you and assess what labs you may need, YOUR health history, your specific sports needs, your age related hormones, your relationship with body and food, etc.

I see this as a huge issue in midlife. You cannot just do x,y,z in midlife and have it be the 'magic cure'. It doesn't work like that and when people say that it does, I know that they haven't been through it yet personally.

Just the past 2 weeks I heard from a female in her 40's on GLP-1 medication, eating 950 calories a day, depression through the roof, fatigue, hair falling out. She's had 0 contact with any person on her nutrition. A 50 yo otherwise healthy athletic father who is exhausted and feels like his body/ mind are 'falling apart' chalking it up to age. I insisted on labwork and his T was one of the lowest Ive ever seen. FYI: His MD said he didnt need to have that checked as long as he 'could have an er****on'. Egregious.

Fenale, 53, tendons and ligaments in bad shape, bone density at osteoporotic levels, fatigue all of the time, GI issues and no one had suggested a Dexa scan, hormones or assesed diet.

Midlife faster ultra runner, strength trains, often tired/fatigued, gaining weight, in pain, and feeling off- I suggested asking her provider for an ultrasound in addition to labwork and us analyzing diet. Diet low in so much, training is not conducive to life responsibilities. Found 2 large fibroids+, labwork- very low ferritin. I recently had a similar experience with fibroids Ill share more soon.

Not one of these wonderful people had previously sought out personal lifestyle and nutrition care outside of an occasional check up and none was suggested. Now they have plans.

Sitting down with someone who understands, listens and digs, has a real medical background, talks to you and also looks at functional root cause is invaluable. What you hear may be tough, but if you feel off, never stop exploring why 🩷

04/16/2026

This week marks one of the last weeks of the semester for me. This week culminates in chronic disease: prevention and treatment.

Everything that we have learned the entire semester leads to this chapter, and now the students are armed with tools that they can use for the rest of their lives.

Very little of what we talk about throughout the semester is anything that I hear talked about by govt. officials and on the socials. The answer to ending chronic disease in this country which is mostly heart disease, diabetes, stroke, gastrointestinal conditions, obesity and cancer is as follows. It is not: focusing on removing red dye 40, which I try not to consume, extreme diets, taking 20 supplements or getting $10,000 full body scans. It is not pumping yourself full of peptides and other drugs that you may not need, or eating 200g of protein, or more than you need for your body size/ activity.

It is:
🌱 eating a high fiber diet of fruits, vegetables, nuts, and seeds, whole grains, and/or beans. These decrease all five of the major problems we have in this country and feed our gut Microbiome which helps with immunity, happiness and mental health

🌱 it is physical activity, which is not a suggestion, it is a prescription for health. The physical activity should be a combination of cardiovascular exercise, strength and resistance training, and flexibility and mobility. Anyone saying otherwise: run away

🌱 it is ensuring that you are eating enough calories for your needs: carbs, protein, and fat

🌱 it is making sure that your diet is full of the micro nutrients -vitamins and minerals that you need for health and longevity

🌱 it is education so that people know these things!

🌱 it is mandating coverage of services of dietitians and other healthcare providers by insurance

🌱 it is monitoring how much alcohol you consume and not smoking

🌱 it is regular bloodwork and preventative screenings.

🌱 it is social connection, having FUN and reduction in stress by whatever tools decrease that stress

🌱 it is sleep

It is not 20 step routines and biohacks

So many of us talk about this daily

People > greed

This career is an absolute gift 🩷

📷 : 🚫deceiving filter

03/27/2026

Just do it, seriously.

I talk to so many women who do not go adventure, or sign up for a race or start something new that they want because they think they are "too old" and they have become scared. Scared to 'fail', to do things alone, to be embarrased, or be vulnerable because they are a different version of themselves.

A few years ago, I remember sitting in my office with a client who was 75 years old and I was telling her I was apprehensive about turning 50. This was an active healthy 75-year-old and she told me to just remember that someday I was going to look back on 50 and realize it is prime time. She continued that someday if you're lucky, I was going to be 70 or 80 and 50 would seem really young. I havr never forgotten that conversation and I should let her know that.

I also remember at that same time talking to my dad and saying the same thing and he told me "if you think that seems old imagine having a child who's turning 50, that means you're getting up there "! I can only hope that I live to have a child who's turning 50 because that means I will be 92😊 and that's my plan

I'm saying this because I just want you to do it. Start skiing again, sign up for a race even if you're not prepared but you are reasonably fit and healthy, take classes again, start a new career or passion, whatever it is, just do it.

I always think of that Warren Miller quote:

"If you don't do it this year, you will be one year older when you do"

That is kind of why I try not to kick the can down the road too much and just do it because you will be another year older next year, and you also don't know if you're going to even have the opportunity to try. Too many people I have known and loved have not had the opportunity later in life.

I think we should be living like it's prime time ladies

💚💛🧡

03/03/2026

Important time for a refresher:
Bone health, osteoporosis and weight

1st : Lifelong low intake of calcium plays a role in the development of osteoporosis. Low calcium (and D, etc.) contributes to diminished bone density, early bone loss and increased risk of fractures. Under eating is a key player

2. Being a thin caucasian woman puts you at higher risk, underweight for your physiology adds to this exponentially. Read that again

3. Estrogen plays a crucial role in maintaining bone strength by influencing bone remodeling. When estrogen levels drop in menopause, bone resorption or breakdown increases. This out paces bone formation, leading to loss and osteoporosis.

4. Underfueling in active women will cause hormone disruption and further damage bones, years of overtraining and underfueling puts you at risk as much as being sedentary

5. Genetics, other chronic disease, and medications can all contribute as well

Last year I had 3 new clients, ~50 diagnosed with osteoporosis. All were active otherwise healthy women that had 1 or more of the following: abysmal pre-and post menopause care, a history of dieting, or a history of chronic LEA for their level of exercise, unbeknownst to them. This year, 2 more women already.

When I rail against diet culture, celebrity starvation, influencers, unrealistic expectations, and active women undereating who are otherwise healthy, this is why. It doesn't matter if it's from getting scammed into a super low calorie MLM program or from medically induced low appetite. We know you can lose weight eating 700 to 1200 cal/d but at will cost? Short term benefits do not outweigh long-term risks.

Up to 24% of white women >50 will die within 1 yr after an osteoporotic hip fracture.

I am terrified right now about women living on chronically low calorie diets, especially those without significant weight to lose. Strength training results falter w/out proper fuel.

Women have been failed with proper education to keep themselves healthy later in life. I am ~50 and I hope to actively live for another 50, so should you!

Adequate nutrition is the queen, building muscle + cardiovascular exercise is key, and education is the way.

I will keep doing my part, even when I'm weary ❤️

02/27/2026

Friday thoughts:

Can we talk about the lack of respect right now for expertise coming straight from our government. We have people in positions of power that have 0 expertise in those roles and are deeply unserious and unprofessional.

Now let me get to my area of expertise, which is human nutrition, and helping people lead a healthier life through diet and lifestyle change, preventative and curative.

How do we actually increase the health of Americans:

🍃 Education! Perhaps we start to introduce more nutrition in primary school, and it is fully offered in high school. In addition, every college student takes 1 semester of human nutrition, and we broadly offer it at the community college level so that many can also join. If you take 1 semester of human nutrition, you will look at things differently.

🍃 We expand insurance coverage by mandating they offer at least 3 free visits for preventative & curative nutrition counseling with dietitians. Do the same for mental health counseling . We have experts already, let's expand opportunity so that more people can see them.

🍃 Make college more affordable along with insurance

🍃 I would like to see punitive damages to people who spread health disinformation. Operating out of the scope of practice, you are charged with what is already illegal.

🍃 We expand supplemental nutrition programs, and ensure children and American citizens are fed!

🍃 We expand EPA regulations on chemicals and toxins in our air, water and soil instead of de-regulating them

🍃 This is a free country if someone wants to eat fast food, they can. I think, though, if we educated people on what nutritent devoid foods do in the body if they are eaten the majority of the time, for a lifetime, then people will make different choices. Educate people on fiber and the microbiome, that will greatly help.

🍃 Food dyes? Low hanging fruit. I've been lecturing on decreasing these for ~ 20 years and still it's not the number 1 problem with health in the U.S.

🍃 Teach people to cook and preserve food

🍃 Advocate for exercise and movement

Everything is so performative right now, let's start actually helping people

🩷

Address

Steamboat Springs, CO
80487

Website

https://www.caramarrswellness.com/

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