Nutrition à la Natalie

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Grain Bowls

  • Barbecue Tempeh Rice Bowl

  • Buffalo Cauliflower Rice Bowl

  • Farro Caprese Salad

  • Greek Lentil Power Bowl

  • Lemony Grain Salad with Feta & Almonds

  • Mediterranean Bulgur Salad

  • Recipe ReDux: Rainbow Grain Bowl

  • Spring Quinoa Salad with Honey-Lime Vinaigrette

  • Warm Farro & Arugula Salad with Golden Citrus Vinaigrette

    • What I’m up to on IG

    • Finally feeling almost 💯 after the Chicago Marathon. It’s weird because I told myself I would take a few weeks off from running 🏃🏻‍♀️, but I miss it. It’s like my form of meditation. Anyone else feel me?
    • The Chicago Marathon is in the books! This was my second full marathon and I had zero time goals, but I ran 🏃🏻‍♀️ it 10 minutes faster than my first marathon! I also prepared myself mentally and fueled properly, so I never really hit the wall. And I smiled 😃 for the full 26.2. . . Afterwards, I had 🍷 and deep dish pizza 🍕 and it was amazing. I’m ridiculously sore now and can’t wait to go home to my own bed and eat healthy food. But I’m so glad I did this and that my husband and parents were here to cheer me on! 📷: @billpaetzke
    • Happy #WorldEggDay! I've teamed up with @Egg.Nutrition to share some surprising ways to use nutrient-rich eggs 🍳 (ad). Head over to EggNutritionCenter.org for the full article (link in bio.) #EggEnthusiast⁣ ⁣ 1️⃣Add eggs to a salad. Not only do eggs taste great when paired with veggies, but recent ENC-sponsored research has found that eggs can help you absorb nutrients found in plant foods such as vitamin E and carotenoids when they are paired with a salad. ⁣ 2️⃣Put an egg on pizza 🍕.Topping a veggie pizza with an egg is a fantastic way to add more protein to the meal. ⁣ 3️⃣Top a pasta🍝 dish with eggs. Not only do the eggs add a nice creaminess to a pasta dish, but they have two carotenoids, lutein and zeaxanthin, both of which are important for brain and eye health. ⁣ 4️⃣Make savory oatmeal. Switch up your oatmeal routine with new toppings, like veggies, eggs, cheese and a little hot sauce (if you’re daring). ⁣ 5️⃣Whip up Shakshuka. This tomato 🍅 egg skillet is a traditional Mediterranean dish made with a combination of poached eggs in a tomato-based sauce with chilis and onions.
    • This is what I’ll be repeating to myself during the last 6 miles of the #ChicagoMarathon this Sunday 💪🏼 . What are your favorite running mantras that I can keep in my back pocket during those last few painful miles?
    • Taking lentil soup up a notch with the flavors of Morocco 🐪 ! All you need is some harissa paste 🌶 and everyday spices, like cumin and cinnamon, to elevate your traditional lentil soup. It’s warm, comforting and hearty, and the best part is that the whole recipe is made in one pot for easy prep and clean up! Plus, it’s got 14 grams of plant-based protein and other goodies, like fiber and iron. I top mine with a dollop of Greek yogurt, but feel free to leave that out for a #vegan version. Grab the recipe for this Moroccan Lentil Soup 🥣 at the #linkinbio!
    • I’m so so SO excited to say it’s finally #ChicagoMarathon week. I’ll be heading to Chicago later this week with lots of my running 🏃🏻‍♀️ gear in tow, like these @ClifBar BLOKS Energy Chews (#ad).⁣ ⁣. . . I really can’t tolerate the taste of sports drinks, but I know I need quick acting fuel to power me through a long, fast run. Discovering the Salted Watermelon 🍉 CLIF BLOKS was a GAME CHANGER for my fueling routine. They are easy to carry, taste so yummy and provide quick, easy-to-chew carbohydrates and the electrolyte sodium. The Salted Watermelon has 100mg of sodium 🧂 per serving, which (alongside water) is important for hydration during the hot summer months. I also love that these aren’t made with gelatin, so they fit into my vegetarian 🌱 diet. ⁣ ⁣ . . . Remember, you need to fuel DURING any race that lasts longer than an hour. I highly suggest giving the CLIF BLOKS a try, especially if you like interesting flavors like Salted Watermelon, Ginger Ale or Margarita. What’s your during run fuel of choice? #craftedwithpurpose #runningfuel
    • The #1️⃣question I get asked— “What do I eat before and after a workout?” And I always say the same thing, “What you eat depends on when you eat.” ⁣ ⁣ What do I mean by that? 🤷🏻‍♀️ If you eat 30 minutes before a run, you need something different than if you ate 2 hours before. And recovery food is different than pre-workout food. I know it’s confusing 🤦🏻‍♀️, which is why I wrote my 📖 ebook, The No-Brainer Nutrition Guide For Every Runner. ⁣ ⁣ In it, I give guidelines for pre-workout, during workout, and post-workout fueling and offer food suggestions for every scenario. I also discuss hydration 💧 tactics, what to do about stomach issues, nutrients for injuries, vegetarian 🌱 and vegan runners and more. Check out the #linkinbio for more info. ⁣ ⁣ And if you just want to know what to eat before and after a workout, I put together a post with just that info. This is some topline info, but check out the article (also #linkinbio) to get get some simple food suggestions.⁣ ⁣ ✅30-60 minutes before a workout: simple carbs, like a piece of fruit⁣ ✅2-3 hours before a workout: a mixture of carbs, protein and a little fats⁣ ✅within 1-2 hours after a workout: mixture of protein and carbs ⁣
    • Today I googled “how to taper for a marathon”. To be fair, it was really difficult to keep up with my training plan in September, while also traveling and planning a wedding. That said, I completed an 18-mile run 🏃🏻‍♀️ recently and felt really good about it. I think I’m ready for the #ChicagoMarathon on October 13th.⁣ ⁣ What is your tapering strategy? 🤷🏻‍♀️ Right now, I’m planning on decreasing my mileage significantly and focusing on strength training, foam rolling and flexibility. I’m ready!
    • Happy National Mushroom 🍄 Month! (ad) To celebrate, I’m sharing one of my favorite fueling breakfasts— Mushroom Freezer Breakfast Burritos.⁣ ⁣ 💥 Mushrooms pack so much into such a tiny bite.⁣ 💥 They have an umami flavor that mimics meat⁣. 💥 They are one of the only plant sources if Vitamin D⁣. 💥 And they have potassium, which is an important electrolyte for muscle contractions. ⁣ ⁣ Plus I’m sharing how to make these ahead of time and freeze, so you don’t let hectic mornings stop you from fueling properly. Whip up a batch of these Mushroom Freezer Breakfast Burritos, so you can have a healthy and energizing breakfast at your fingertips in minutes. 😋 #linkinbio
    • Get ‘em while their hot! Apple 🍎 Protein Pancakes 🥞 are what you need to fuel this week. Whole grain + protein + no added sugar = hearty breakfast. Whip up a batch for busy morning workouts 🏃🏻‍♀️ 🚲 🏊‍♀️ 🏋️‍♀️ and thank me later! #linkinbio
    • 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

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