Nutrition à la Natalie

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Nutrition for Athletes

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    • I know things could be SO MUCH worse right now, but I’m definitely a little scared to go into a supermarket in NYC. (Actually I’ve barely been leaving my apt at all, even to run 😢.) I’ve been lucky to be able to get grocery deliveries up until this point, but now it’s nearly impossible. I have plenty of pantry staples, but I’m running low on fresh produce. I’ll definitely figure it out either way, but anyone have any helpful tricks up their sleeves for getting groceries delivered? PS- Thank you 🙏 to the delivery workers who do what they do.
    • Truth be told, I created this recipe before COVID. But it’s a perfect fit for what’s going on right now because it uses veggies that have a long shelf life, like sweet potatoes and kale, and hard cheese. When I don’t know what to make for dinner, I always end up making some version of a quesadilla. This is one of my fav variations because it’s filling and a delicious combination of sweet and salty. You just need 4 simple ingredients to make a healthy vegetarian dinner. Don’t we all need easier recipes in our lives right now? Grab the recipe #linkinbio or copy and paste into a browser —> https://nutritionalanatalie.com/sweet-potato-quesadilla/
    • ⁣ I’m a little bit of column A and a little bit of column B 🤷🏻‍♀️. One day, I’m motivated to spend two hours in the kitchen prepping healthy meals. The next, I’m standing over the sink eating tablespoons of peanut butter out of the jar and and downing handful of chocolate 🍫 chips. I think it’s fine to live in this middle space right now. It’s stressful out there, and going through a wave of emotions (and eating patterns) is perfectly normal.⁣ *⁣ *⁣ The best advice I can give is to take advantage of those motivated moments to eat some healthy food. 🍏🍉🍇🍓🥝🥬🥦🥕🥑 It will help you keep your energy levels up when you’re feeling drained. And although food does provide comfort in times of struggle, it’s not the only thing that will help. Figure out other things that bring joy. I like to journal, put on a face mask, run (when I can safely), watch a funny show and sometimes eat chocolate chips.
    • This couldn’t be more true right now. I leave my house for an hour each day to run 🏃🏻‍♀️, and it’s my only respite from the craziness that is going on in NYC right now. Although I’ve been feeling rather helpless, I’ve been racking my brain to figure out something I could do to HELP YOU! So I decided to start a FREE group for runners who want to stay on track with their nutrition during this “off season”. ⁣ *⁣ *⁣ *⁣ My motivation for cooking and recipe creation is low right now, so I’m sure some of you are going through the same thing! In this group, I’ll do Live Q&A’s, cooking tutorials, nutrition challenges, “share your meal plan” prompts and more. Let’s keep each other motivated! Head on over to the link in bio to request to join (it’s FREE) or copy and paste this link into your browser —> https://www.facebook.com/groups/1271514153007069
    • ⁣ I don’t know about you, but I’m having a hard time finding some of my “normal” pantry staples. I’m the person who actually buys canned beans all year round, and now I can’t find them! If you’re like me, here are some swaps you can make to your grocery purchases right now:⁣ 1️⃣Swap couscous for pasta 🍝 — FYI couscous is actually made from semolina flour, like most pastas.⁣ 2️⃣Swap farro for rice 🍚 — farro is about the same size as rice, although it’s a bit chewier and tastes a bit nuttier. Look for the instant farro, which cooks in about 10 minutes.⁣ 3️⃣Swap carrots 🥕 for potatoes 🥔 — Roasted carrots are a sweet and starchy veggie, and they taste very similar to roasted sweet potatoes.⁣ 4️⃣Swap lentils for beans— The texture is a bit different, but lentils offer a hearty plant-based protein that is full of fiber. You can use them tacos, burgers or stir into other grains. ⁣ *⁣ *⁣ What are you having trouble finding at the supermarket? 🤷🏻‍♀️Any clever substitutions I should try?
    • I mean, they do taste like gummy bears. 🤣 * * In all seriousness, we’ve all had races cancelled but that doesn’t mean you shouldn’t still keep up with fitness during this “off season”. I’m starting a free group to give nutrition advice for athletes during this stressful time. Sign up to be notified when it’s live (hopefully Monday) at the #linkinbio.
    • There are so many good FREE at-home workouts 💪🏼 🥊 🧘‍♀️ 🏃🏻‍♀️ 🏋🏻‍♀️ available right now between YouTube and social media live streaming. I compiled a list of 18 different options including: @popsugarfitness @sydneycummings_ @fitnessblender @adrienelouise @therunexperience @iamwellandgood @blogilates @teambodyproject @305fitness @planetfitness @barrys @runnersworldmag @milehighrunclub @womenshealthmag @aaptiv @rumble @pvolve @orangetheory . . Get the list and what’s streaming where in my stories or at #linkinbio. And comment below with others to add to the list 👇🏻
    • Thankful for running 🏃🏻‍♀️ in times like these. Looking back through old race photos, and this is one I might not have shared at first glance. It’s a weird angle, and there’s a sign in the front. But I remember this moment as being so happy. It was the last few miles of the Chicago Marathon and my parents and husband were waiting for me with a huge sign on a windy street. I stopped with a huge smile to hug them and say, “I got this!”. Right now, I’m so thankful that I’m a runner and can venture outside for some exercise. It’s an hour of peace in my day when the world has devolved into chaos. ⁣ *⁣ *⁣ *⁣ I’m actually keeping a list of “things I’m thankful for during COVID”, and it includes simple things like running, a washer & dryer in my apt, binge watching with my husband and FaceTiming my family. What are some things you’re thankful for right now?
    • Is your gym closed? Mine too. Practicing #socialdistancing? Here are ways you can still stay active when trapped indoors:⁣ 1️⃣There are a TON of free workout videos on YouTube. Some of my favorite channels include⁣ @sydneycummings_ @adrienelouise @popsugarfitness @fitnessblender 2️⃣Need a leg workout? Wall squats and lunges are really effective. Hold a few heavy books for extra weight.⁣ 3️⃣See who in your family can hold a plank the longest. Or look up different variations of planks to try.⁣ 4️⃣Turn up the music and dance. We all need a little endorphin boost right now.⁣ 5️⃣If you have a treadmill, now’s the time to get on it (although I’m still running outside). Jumping rope is an alternative form of cardio that you can do indoors. ⁣ 🌟 What else are you doing to stay fit during these trying times?
    • So you went out and bought dried beans and canned veggies 🥫, now what? These Vegan Tacos 🌮are made with dried beans and canned tomatoes in the slow cooker. And they incorporate veggies that have a long shelf life, like cabbage and mushrooms. You might not have taco shells or avocados 🥑on hand right now, and that’s perfectly okay. You can put this delicious topping over brown rice 🍚 and leave out the avocado. Grab the recipe at the #linkinbio!
    • Being outdoors is still okay, right?! #funnybuttrue 🤦🏻‍♀️ No but for real though...because I don’t have a 🚗
    • I know I talk about properly fueling all the time, but I’m human and sometimes I go into a run without enough “gas in the tank” 🤷🏻‍♀️. Whether I’m working hard on a project and don’t make my fitness routine a priority or push my run off to later in the day or just don’t drink enough water 💦 before a morning run, it happens! I move on and learn from it. This week is a prime example⁣ *⁣ *⁣ These two runs are 3 days apart. On the fueled day, my average pace was an entire minute faster, and I felt strong 💪🏼 overall. On the not properly fueled day, I ran on somewhat empty stomach and felt slow and crappy. Granted, there are other facts that go into running performance, like weather, sleep, mental focus, physical fitness and your level of training. But the point is that NUTRITION MATTERS for runners! If you want to learn more about fueling for running, check out my ebook “The No-Brainer Nutrition Guide For Every Runner” —> https://nutritionalanatalie.com/nutritionguideforrunners/

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