Nutrition à la Natalie

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Nutrition for Athletes

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    • Meal planning doesn’t need to be complicated. As a matter of fact, it can be as simple as a notebook 📓 and a pen 🖊. Here’s an example of my meal plan for the week. It does take some time and forethought to come up with this, so I try to make it fun with some magic markers. If you want to meal plan more often, here are some tips:⁣ 1️⃣ Download my FREE 3-day Vegetarian Meal Plan to get start—> https://nutrition-natalie.ck.page/008495e5a7 OR #linkinbio⁣ 2️⃣ Start with basic recipes that come together in minutes. I love stir-fries and soups, like my Tempeh Stir Fry and Moroccan Lentil Soup. Search for both recipes on the blog.⁣ 3️⃣ Be realistic. If you think you can only prep 1-2 recipes ahead of time, that’s perfectly fine! Start with what you know you can realistically do.⁣ 4️⃣ Prep snacks! The best way to avoid binging on an unhealthy snack is prepping nutritious snacks. Some of my go-tos are Crunchy Chickpeas, Cinnamon Roasted Almonds & Energy Bites. Search all 3 recipes on the blog.⁣ *⁣ *⁣ *⁣ Tell me: what’s your meal planning method ❓❓❓
    • Serious Sunday question...apple 🍎or blueberry pancakes? . . . #linkinbio for both recipes...for those who truly can’t pick a favorite
    • ⭐️ ⭐️ GIVEAWAY ⭐️ ⭐️⁣ I’m giving away a $25 Amazon gift card. When I create content for Instagram, I always have YOU in mind. I want to post stuff that is relevant and helpful for you. The tricky part is that Instagram is constantly changing, and the posts that used to resonate don’t always perform as well anymore. 😕And when a post doesn’t receive great engagement, Instagram doesn’t show it to you! Why am I telling you this? 🤔 Because I want to create compelling content that you LOVE ❤️ . To do so, I’m asking you to fill out a quick 3-question survey so I can know what YOU want to see. By doing so, you’ll be entered to win a $25 Amazon gift card. ⁣ *⁣ *⁣ *⁣ Here’s what you have to do to be entered to win:⁣ ✅ Click the #linkinbio to get to the survey⁣ ✅ Answer the 3 questions⁣ ✅ Do this by March 2nd!⁣ *⁣ *⁣ *⁣ Thanks friends! ⁣ PS: This giveaway is in no way affiliated with Instagram or Amazon.
    • New headshot alert 🚨 ! If you know me, you probably already know that I’m an NYC-based Registered Dietitian, career changer, writer, blogger and all around content creator. You may also know I run marathons, eat plenty of plants and got married last year. BUT you may not know that:⁣ 💥 I love a good fantasy book series (nothing tops Harry Potter IMO)⁣. 💥 I don’t really have a sweet tooth, but I could probably live off of bread⁣. 💥 When I have weekend errands to do that are a few miles away, I run to the destination then take the subway home⁣. 💥 I hate emptying the dishwasher (who doesn’t?)⁣. 💥 I don’t like tomatoes. I grew up eating plain pasta with butter and white pizza. I’m okay with tomato sauce now, but I still pick out the tomato chunks. ⁣ ⁣📷: @eringoldbaum_photography ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣
    • DYK that I switched careers to become an RD? I created a video 📹 about it a while back, and I continue to receive positive comments to this day. It makes me so happy 😁 that my story resonates with people and possibly even inspires them to do something drastic. Just remember that you can do difficult things. Take risks. Don’t be scared. You got this! If you want to watch the video, swipe up in my stories.
    • #TransformationTuesday. Any guesses what these ingredients become with just a little bit of mixing? Swipe to see the final product. ⁣ *⁣ *⁣ *⁣ SPOILER ALERT 🚨 : It’s a chickpea salad sandwich 🥪, and it’s one of my go-to recipes. #Linkinbio to the yummy lunch recipe that I eat multiple days per week.
    • Just a little #MondayMotivation for those who need it. When your struggling physically or mentally with your training, remember you’re strong 💪🏼 AF!
    • If I don’t get food 🍳 🍌 🍫 🥛 in my system immediately after a long run, I’m not fun to be around. I know I’m not alone! I talk A LOT about properly fueling and recovering in my ebook, “The No Brainer Nutrition Guide For Every Runner”, and I also have a blog post on foods for before and after a workout. Swipe up to both in my stories! And #linkinbio
    • Can you spot the slight difference from 2019 to 2020? —> swipe to see the two photos. I used to do a plank everyday as part of my stretching and foam rolling routine, but I started to experience some wrist pain a few months back ONLY when do weight bearing movements (planks, push ups, downward dog, etc). I’ve been VERY lucky to never have had any serious injuries, so I was bummed when I thought I injured my wrist. * * * After an x-ray and doctors visit, it turns out I have a cyst in my wrist! No one knows why cysts form. It’s just there and there’s no way to get rid of it without an invasive needle or surgery. Even with those options, there’s always a chance it will come back. So my doctor advised I modify my wrist bearing activities so that I’m on a closed fist. It could be much worse, and I’m glad I didn’t injure myself...and that’s my story for today 😂
    • Chickpeas 4️⃣ways!⁣ With a can of chickpeas—which costs less than $1— you can make a:⁣ 1️⃣healthy crunchy snack⁣ 2️⃣protein-packed grain bowl⁣ 3️⃣yummy flavorful veggie burger⁣ 4️⃣quick lunchtime wrap⁣ *⁣ *⁣ *⁣ Search all of these recipes on my blog! And for more chickpea or plant 🌱 powered recipes for everyday athletes, sign up for my FREE 3-Day Vegetarian Meal Plan at #linkinbio or copy and paste —> https://nutrition-natalie.ck.page/008495e5a7
    • I’m a highly competitive person. It’s good in certain situations, but sometimes it’s to my detriment. For instance, I get upset with myself when I’m not as fast as other runners, I don’t hit my time goals (I’m still 2 minutes away from that sub-2 hour half marathon 😑)or I have a “bad” run. ⁣ *⁣ *⁣ *⁣ But in reality, I know I’m being ridiculous, and here’s why:⁣ 🔹I’ve run 15+ half marathons, and they are more enjoyable when I stop worrying about pace.⁣ 🔸I’m happy that I get to run, even if I don’t feel great during it. ⁣ 🔹I definitely fall into the comparison trap, but I’ve started muting people on social media that make me feel crappy. ⁣ 🔸Sometimes I’m just tired and don’t feel like working out, and I’m thankful that I can take a day off and watch a TV show instead if I feel like it.⁣ 🔹Luckily, I’ve never really had much guilt about eating certain foods. I just eat the damn food and move on. ⁣ *⁣ *⁣ *⁣ What are some things you get too hyper-focused on that you need to stop worrying about?
    • Runners 🏃 🏃🏻‍♀️: speed or distance? Personally, I would rather run 26.2 miles than attempt to run a 6-minute mile. That doesn’t mean I don’t do sprints to try and increase my speed, but I do feel more comfortable slowly pacing myself through a long run. How about you? 🤔

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