Nutrition à la Natalie

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Breakfast

  • 3-Ingredient Blueberry Chia Jam

  • Avocado Toast with Radishes

  • Banana Chia Walnut Oat Cups

  • Green Eggs & Quinoa Muffins

  • How To Fuel For An Early Morning Workout

  • Loaded Oatmeal with SunButter

  • No Added Sugar Blueberry Pecan Pancakes

  • Pear Spiced French Toast

  • Pumpkin Apple Muffins

  • Pumpkin Oat Breakfast Cookies

  • Strawberry Basil Whole Grain Crepes

  • Sunshine Smoothie

  • Tangerine Strawberry Creamsicle Smoothie

  • Turmeric Egg Sandwich on Dave’s Killer Bread

  • Whole Grain Carrot Cake Muffins

    • What I’m up to on IG

    • Fiber is a funny thing for athletes. I recommend it ALL the time, since eating fiber has been linked to reducing the risk of serious diseases 💪🏼.Plus, it helps keep you full and regular 💩 . But it can also be problematic for runners or anyone who plays a high impact sport because it can lead to a queasy stomach 🤢⁣ ⁣ That’s why I wrote a post to share all the fiber facts with you today! Here’s what you’ll find at the #linkinio:⁣ ✅What is fiber and why is it good for you?⁣ ✅What’s the difference between soluble and insoluble fiber?⁣ ✅What should athletes know about fiber?⁣ ✅A list 12 high fiber foods + when you should eat them in you’re an athlete⁣ ⁣ Tell me— what are your questions about fiber?
    • Nutrition always plays a big role in my life, but now that I’m in the final stretch of my Chicago Marathon training, it’s more important than ever (ad). After every run 🏃🏻‍♀️ , I recover with @BuiltWithChocolateMilk. It’s got the right 3:1 carb-to-protein ratio scientifically proven to refuel exhausted muscles quickly, and that’s key when training to complete 26.2 miles. #RealWorks
    • Isn’t my husband 🤵🏻 handsome? I try to limit this feed to just nutrition for athletes, but here’s a little glimpse into my personal life. I got married! 📷: @stylishhipweddings . . . I’m also running the #chicagomarathon in less than a month, and I skipped my long run for the last two weeks. Wedding planning is stressful 😑. So now that I’ve caught up on sleep 💤 from this awesome event, I’m hitting the pavement for 18 miles 🏃🏻‍♀️.
    • September is National Rice Month, and I’m celebrating with this Buffalo Cauliflower Rice Bowl (ad). I’m super excited to partner with @think_rice to share all the benefits of rice, especially for athletes. This post is chock full of info, like:⁣ ✅a super yummy recipe that combines U.S.-grown jasmine rice, buffalo cauliflower and a tangy herb yogurt sauce⁣ ✅ how brown rice differs from white rice ⁣ ✅ why rice is great for athletes⁣ ✅ why I love jasmine rice⁣ ⁣ Click the #linkinbio to get all this awesome info, and tell me your favorite kind of rice in the comments below! 👇🏻 #thinkrice #rice #nationalricemonth
    • Let’s play a game—two truths and a lie. Which one of these things do you think is a lie? 1️⃣I cannot sew for the life of me. If my shirt is missing a button, that’s the end of that shirt. 2️⃣ I studied English in college, and I have a Bachelor of Arts. 3️⃣I’m on an improv team named Big Brad, and we actually perform throughout NYC. Go to my story to find out which one isn’t true!
    • Apple 🍎 picking season is upon us, so I’m sharing a recipe I made last year after picking a bushel of apples— Slow-Cooker Apple Butter. I must admit that this isn’t necessarily healthy (hello sugar), but it’s lower in sugar than most other recipes you’ll find out there. ⁣ ⁣ Not tot mention that it tastes amazing and is one of my favorite fall treats. The recipe is at the #linkinbio, so feel free to head there and pin it for later.
    • I’ve struggled with iron deficiency anemia my entire life. I have a trait for a blood disorder, called thalassemia, which makes me prone to iron deficiency. The combo of that and not eating meat means that I have to take iron supplements everyday (as advised by my doctor). And iron deficiency is really common among female runners 🏃🏻‍♀️ , especially vegans or vegetarians. ⁣ ⁣ That said, it’s absolutely possible to get iron from plants 🌱 ! I make sure I include plenty of these foods in my diet regularly. To learn more about the different kinds of iron (heme versus non-heme) and get inspiration for cooking 👩🏻‍🍳 with these foods, visit the #linkinbio. And tell me—what’s your favorite food on the list?
    • I have a pretty resilient stomach, but it’s been rather unhappy lately as I increase my milage. That means I’ve had to stop eating high fiber and acidic foods and stick to more grains and starchy vegetables 🌽 . If you think you can’t get sick of bread 🥯 , think again. If you’re in the middle of marathon training or carb loading for a race 🏃🏻‍♀️ and want to think outside the box for some new foods to eat, check out my list of the 7️⃣5️⃣ Best Foods For Runners. * * * In it, you’ll find a list of my favorite vegetables, fruits 🍌 , grains, beans, legumes, nuts 🥜 , seeds, protein, herbs, spices and beverages 💦 for runners. Even if you try one new thing that works for you, I call that a major win! Grab the list at the #linkinbio or swipe up in stories.
    • I’ve been quiet lately but I’m still here slogging 🏃🏻‍♀️ through summer miles. I’m also getting married 👰🏻 in less than two weeks, so August was all about wedding planning. But don’t worry because I’ve got new blog posts, meal plans and recipes coming this month. Stay tuned!
    • I’ve officially reached the part of #ChicagoMarathon training where I’m tired, sore and wondering why I signed up for this. But then I look at pictures like this from my last marathon 🏃🏻‍♀️(2016 #tcsnycmarathon ) and remember the “why”. For anyone running NYC this year, I wrote a post about 15 things I’ll never forget about that marathon #linkinbio. And if you’re in the middle of tough training, keep at it and tell me your “why”. 💪🏼 👏
    • Is August over yet? 😆 Don’t get me wrong, I love summer but this humidity is making marathon training very tough. If you’re in the same boat, here are some of my hot weather running tips: * * 1️⃣Please please please run with a water bottle. I have the Nathan handheld water bottle, which I’ve linked to in my stories. 2️⃣Drink frequently! Aim to take 2-3 big gulps every 15 minutes. For more info on hydration and electrolytes, check out my ebook: The No-Brainer Nutrition Guide For Every Runner #linkinbio 3️⃣If you feel like you’re a heavy sweater, you may need some extra electrolytes. There are a few electrolyte tablets that work well (check out stories) or add a little bit more salt to your food 4️⃣Run early and wear sun protection (a hat and sunscreen) 5️⃣Sometimes running early still doesn’t shield you from the unbearable heat, so split up your mileage to outside and treadmill. Yesterday, I did 7 miles outside in the morning and 8 more on the treadmill in the afternoon. * * * Have a tip that I missed? Share it in the comments below!
    • When I started marathon training about two months ago, my calves were killing me from the increase in mileage. I knew that I couldn’t continue like this for 4 months 😕, so I set a goal to stretch and foam roll for 10 minutes every morning. This slight change in my daily routine has REALLY helped. Some days, my calves still burn and yell at me to stop. But I feel good the majority of the time now, and I don’t even hate foam rolling anymore. 🤩 * * * I set a timer for 10-minutes on my watch, so that I make sure I hold every stretch for at least 30 seconds. Then I follow this basic routine: ✅Wall calf stretch ✅Bend to touch toes and let arms hang ✅Cross one foot over the other and switch (great for IT band) ✅Sit on heels with toes tucked (looks easy, but amazing foot stretch) ✅1- minute plank (to activate core) ✅Foam roll calves ✅Foam roll IT band ✅Foam roll hips and quads ✅Figure four glute stretch with ankle roll * * * Hope this helps at least one person, and I want to hear if you’ve ever made a slight change that had a big impact!

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