Nutrition à la Natalie

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    nutritionalanat

    I simplify sports nutrition for everyday athletes
    I help athletes eat plants 🌱
    Vegetarian Recipes & MealPrep
    👇🏻FREE 7-Day Vegetarian Athlete MealPlan

    Natalie Rizzo | Sports RD
    You can absolutely get iron from plants 🌱 ! Man You can absolutely get iron from plants 🌱 ! Many #plantbased athletes worry about iron and aren’t sure if they are getting enough. But if you eat a well-balanced diet, you’re likely eating plenty of iron. Incorporate these foods daily to meet your iron needs. And google “nutrition a la Natalie iron” to learn more about this important nutrient on a plant-based diet!
    Do you have a vegetarian or vegan 🌱 at your Tha Do you have a vegetarian or vegan 🌱 at your Thanksgiving table, and you’re not sure what to feed them? Plenty of the holiday sides are vegetarian friendly, but vegan dishes are a little harder to come by. If you’re looking for some last minute inspiration, check out this Vegan Acorn Stuffed Squash recipe. Roasted acorn squash is filled with a mixture of brown rice, lentils, celery, scallion, apples, rosemary, chopped pecans and raisins. It tastes like stuffing (without the stuffing), and it’s much easier to make than it looks! Make it the last minute addition to your holiday spread. Happy Thanksgiving 🍁 🍽 everyone! Recipe link in bio!
    I was on the @themotherrunner podcast last week, c I was on the @themotherrunner podcast last week, chatting all about being a vegetarian and vegan athlete. We talked about: ✅ protein, iron, calcium and vitamin B12 ✅ how to cook family meals if one person doesn’t eat meat ✅ how to transition to a plant-based diet ✅ what to eat the night before a long run that won’t upset your stomach ✅ and lots more! . . Head to the link in bio to listen! Graphics: @themotherrunner
    What do you eat Thanksgiving morning? Although mos What do you eat Thanksgiving morning? Although most 🦃 Trots are virtual this year, it’s still important to fuel up before a race. Throw together a batch of this Vegan Pumpkin 🎃 Bread, which is made with whole wheat flour and sweetened with just maple syrup. Even if you’re not running, it’ll help you start your Thanksgiving off right! Recipe #linkinbio.
    A friend recently asked me this question, “Is se A friend recently asked me this question, “Is seltzer (or sparkling water) just as good for you as water?” While I highly recommend drinking some regular water, seltzer isn’t bad for you (and it’s just as hydrating as regular water). Here’s a look at some of the concerns about seltzer water and what the research actually says: 💥 Teeth: Adding carbon dioxide to water lowers the pH of the beverage, and many worry that the acid harms the teeth. The American Dental Association says sparkling water is “generally fine” for your teeth, but they caution about additives that may increase the acidity in the water, like lemon juice. 💥 Bones: It was long believed that the acidity in carbonated water eroded bones and may have even caused osteoporosis, but that claim has been negated by research. 💥 Hunger: Recent research found that drinking carbonated water lead to a short-term satiating effect, meaning that it might help control hunger. 💥 GI Issues: While sparkling water may cause gas and bloating for some, research suggests that it can help relieve constipation in others. But those with IBS may want to stay away from the bubbly drink 💥 Hydration: A randomized trial in the American Journal of Clinical Nutrition looked at the hydration status of men after drinking one liter of sparkling water as compared to water. They found that both options hydrated the men equally.
    November is World Vegan Month and I’m celebratin November is World Vegan Month and I’m celebrating with one of my favorite foods - @quornusa Vegan Meatless Spicy Patties. If you’re not familiar, Quorn is made from mycoprotein, a healthy & naturally sourced protein that is meat-free and naturally low in saturated fat and high in fiber. Because of the unique taste and texture of mycoprotein, Quorn’s texture and amazing flavor absorption replicates the experience of eating meat. The best part? It’s produced sustainably and has a far less impact on the environment. Personally, I wrap my Meatless Spicy Patty in a lettuce wrap and pair it with a delicious plant-based fall salad. How are you celebrating #WorldVeganMonth? Let me know in the comments!
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