Nutrition à la Natalie

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Side Dishes

  • Brussels Sprout & Grapefruit Slaw

  • Butternut Squash Knorr Selects Four Cheese Risotto with Kale

  • Cauliflower Poppers with Honey Mustard Dipping Sauce

  • Charred Shishito Peppers

  • Chili Honey Lime Butternut Squash Tacos

  • Chimichurri Parsnip Chips

  • Coconut Fried Rice

  • Creamy Miso Slaw

  • Dill Potato Wedges

  • Green Beans with Caramelized Onions and Cashews

  • Honey Lime Roasted Carrots

  • Jicama Fries with Green Garlic Sauce

  • Lentil Veggie “Meatballs”

  • Parmesan Roasted Snap Peas

  • Pumpkin Cauliflower Rice Risotto

  • Smoky Sweet and Spicy Roasted Fall Veggies

  • Summer Fruit Bruschetta

  • Sweet Orange Glazed Brussels Sprout Flatbread

    • What I’m up to on IG

    • Another look into what I eat in a week (or at least the things pretty enough to take a pic of). Here are some things I threw together in 30 minutes or less: ✅ Cauliflower “Rice” Bowl with black beans, cabbage & homemade guacamole ✅White Pizza topped with arugula salad ✅Bulgur Salad with carrots, arugula, chopped almonds, feta & lemon dressing ✅Spinach Salad with hard boiled egg, apple, pepitas & feta
    • “What should I eat before and after a run?”⁣ ⁣ As a Sports Dietitian and writer for Runner’s World, this is one of the top questions I receive on a daily basis from my clients. ⁣ ⁣ The Runner Nutrition Plan answers that question and so much more.⁣ ⁣ 👉Inside the plan, there are lessons on:⁣ ⁣ ✅eating before a run to avoid stomach problems⁣ ✅recovering after a run to build muscle mass⁣ ✅controlling hunger and appetite and stop overeating for good⁣ ✅curbing sugar cravings⁣ ✅ metabolism and how many calories runners actually need⁣ ✅intuitive eating⁣ ✅fueling during a run ⁣ ✅recipes for homemade sports drinks & long run fuel⁣ ✅7-day meal plan, created by an RD⁣ ⁣ If you’ve always wanted to focus on your nutrition as a runner, now is the time to get started. ⁣ ⁣ 💥 Plus, you’ll get face-to-face access to a Registered Dietitian to have your nutrition questions answered on a weekly basis. ⁣ ⁣ Registration closes on May 31, 2020, so be sure to sign up now at link in bio or copy & paste —> https://nutritionalanatalie.com/runnernutritionplan/
    • We all need a little reminder sometimes.
    • My husband requests this homemade muesli CONSTANTLY. It’s ready in 15 minutes, so I don’t mind throwing it together. Plus, the combination or homemade muesli, yogurt and fruit is the perfect post-workout recovery meal. This recipe is only available to subscribers of The Runner Nutrition Plan. Learn more about the nutrition course for runners at the link in bio —> https://nutritionalanatalie.com/runnernutritionplan/
    • Fiber is a double edged sword for athletes. It’s an important nutrient that helps regulate appetite and hunger levels, but eating it before a workout can cause stomach issues. My expert advice is to incorporate fiber-rich foods into your recovery meal to keep you full. 👍🏻 * * * If you’ve always struggled to satisfy your appetite and want to learn more about hunger and post-run recovery, take a look at The Runner Nutrition Plan (link in bio). I cover these topics and many other FAQ from runners. Hope to see you there!
    • What do you do to help you relax? (#ad) I try to spend 10 minutes each day stretching and foam rolling, and I also take a Life Extension Extended Release Magnesium daily. This unique formula includes both longer-term and rapid absorption forms of magnesium for more consistent results. Not only has magnesium been shown to help with glucose uptake, which is an important element of fueling, but it also promotes sleep and relaxation. Plus, magnesium is beneficial for heart & bone health, both of which are essential for all types of athletes. Learn more about the benefits of magnesium, read about my experience taking this supplement while training for the Chicago Marathon, and receive $5 off your purchase of $50 or more, plus free shipping at the #linkinbio #HealthScience #LifeExtension⁣ *⁣ *⁣ These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
    • During stressful times, it’s normal to seek out comfort foods. (#ad) You may think of comfort food as mac & cheese or ice cream, but to me, “comfort food” is something that reminds me of a warm memory. I’m excited to partner @cansgetyoucooking to create this Asian Bean Salad. It makes me think of gathering with family and friends at summer BBQ’s. ⁣ *⁣ *⁣ My favorite part about this recipe is that it’s made primarily with canned foods, which are helpful when food budgets are tight and shopping trips are limited. Not to mention that canned produce is just as healthy as fresh. As a matter of fact, when canned produce is incorporated into diets, people tend to eat more fruits and vegetables. Couple that with the fact that this recipe takes 5 minutes to make and tastes really yummy, and it’s a win-win-win. Grab the recipe at the link in bio and tell me your favorite thing to make with canned foods and tag #cansforcomfort. ⁣
    • Say it with me: Carbs are a healthy part of a runner’s diet. What’s your favorite one on this list? ⁣ *⁣ *⁣ Learn more about carbs, fueling, post-run recovery, carb loading and long distance fueling in the Runner Nutrition Plan Course, launching June 1st. Sign up to get the info here —> https://nutrition-natalie.ck.page/65bce17016 (or head to the link in my bio)
    • {Emoji poll} What type of exercise are you doing today? Any type of movement counts!
    • Did you know that you can get electrolytes from food? 🥨 🍌 🥛 Yup, electrolytes is just a fancy word for the minerals found in food. They are added to sports drinks because you lose electrolytes in sweat and replacing them is an important part of hydration. As the weather heats up, understanding hydration and electrolytes is crucial for athletes 🏃🏻‍♀️ 🚴‍♀️ 🏊‍♀️ *⁣ *⁣ *⁣ The good news is I have a new course coming out on June 1st that has an entire section dedicated to hydration! You’ll also get access to ask me questions every single week. To learn more about The Runner Nutrition Plan, sign up here —> https://nutrition-natalie.ck.page/65bce17016 (or head to the link in my bio)
    • Make Sunday night pasta night with this yummy spaghetti with garlicky kale ricotta. You just need 5 ingredients— pasta 🍝, garlic, kale, ricotta & lemon 🍋 (and a dash of red pepper flakes never hurts)—to bring this recipe to life. #linkinbio #pastanight #sundaymealprep #vegetarianrecipes #mealprepsunday #runnerfuel #carbup
    • Friday realness alert! The food pics I post are staged (gasp). That doesn’t mean I add any weird oils or unnatural ingredients to make them look good, but I do style them to make sure they have the right colors, textures and props. In reality, the food I eat looks much different than the pics you see on my blog. That’s why I’ve started snapping pics of my real life meals to share with you on a weekly basis. Here are some of the lunches and dinners I whipped up this week: 1. Strawberry salad with feta, almonds & quinoa 2. Baked potato with crumbled chili marinated tempeh 3. My take on butternut squash & black bean tostadas

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