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Tart Cherry Chia Jam

May 7, 2019May 6, 2019Leave a comment

There are some foods out there that are just so unequivocally great for runners that I just can't stop talking about them. I'm sure none of you are surprised I'm bringing back the tart cherries. If you want to learn ALL about the benefits of tart cherries, check out this blog post for details. If … Continue reading Tart Cherry Chia Jam

Garlic Shrimp & Spinach Alfredo Bake

April 22, 2019April 21, 20191 Comment

This little recipe is gonna knock your socks off. If you're a creamy pasta lover but also love it when your meal leaves you feeling filled up on wholesome and solid nutrition, this recipe is for YOU. I tend to shy away from cream sauces. I'm not sure why - I suppose just preference. But, … Continue reading Garlic Shrimp & Spinach Alfredo Bake

Blondie Drop Cookies

April 15, 2019April 14, 2019Leave a comment

We really like cookies around here. Like, really.... REALLY like cookies over here. I'm hoping some of you share this love of cookies and feel inclined to head down this cookie baking journey with me. Sometimes I make the legit - gramma's recipe - no alterations - mack daddy of cookies - recipes. And, sometimes … Continue reading Blondie Drop Cookies

Baked Chipotle Salmon Cakes

April 9, 2019April 8, 2019Leave a comment

I'm just about certain than anyone will like these salmon cakes..... even if you aren't sure about salmon. Or, if the thought of using canned salmon makes you shiver. Or, if you aren't even sold on fish. I double dog dare you to give these a try and just see if they open up your … Continue reading Baked Chipotle Salmon Cakes

Easy Overnight Oats

April 1, 2019March 31, 2019Leave a comment

The thing I like the most about overnight oats.... it's really just a dump - dump - shake - forget it... and you're ready the next morning with a delicious and balanced breakfast! Fastest meal prepping around. This recipe uses 4 ingredients as the base. Then, you can add whatever additions you want to complete … Continue reading Easy Overnight Oats

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ABOUT ME

Welcome! I’m Meghann- dietitian, sports nutritionist, wellness coach, wife, mom of two little kiddos, and a full blown nutrition geek/running freak. Finding a healthy balance in the real world since 1983.

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Did you know that our body doesn’t recognize energy that we drink as satiating as energy we have to chew? - - In other words, a smoothie may not fill you up for as long as a breakfast sandwich <even with all macronutrients and energy equal.> - - Love your smoothies though? Make them extra thick with 1/2 🥑 or some mango or chia seeds & eat them out of a bowl with a spoon. Extra points if you top them with something crunchy! <Nuts, seeds, granola, berries, etc> - - Anybody else notice this phenomenon?! Favorite smoothie bowl toppings and go.... and if you want this granola recipe, links in profile. #smoothiebowl #smoothiebowls #smoothie #breakfastfood #breakfastideas #nutritionknowledge #nutritionforrunners
💥 IS THAT FREAKING TRUE?! FRIDAY 💥Each Friday 1 of your fab nutrition ❓answered in T/F form. - - We should focus on increasing our metabolism. - - FALSE. <We should focus on preserving our metabolism by making smart nutrition choices> - - Metabolism, or <Resting Metabolic Rate (RMR)> is energy we burn at rest, ~60% of our total energy burn/day. If we were in bed, all day, binge watching netflix - we would still burn this energy to stay alive. - - The gold standard for measurement of RMR is indirect calorimetry, which measures O2 consumed & CO2 expired. It is costly & not available many places. So, we use predictive equations. Are they accurate? For some. What factors DO impact our RMR: 1. Genetics - heard of ‘thrifty’ genes? Some people have slower metabolisms by nature - & may be traced back to those with ancestors who lived through famine. 2. Diet - not eating enough? Your RMR is likely taking a hit. Overly restrictive diets can decrease RMR by at least 30%. 3. Size - The larger the individual (both height & weight) - the greater the RMR. 4. Body Composition - muscle burns more energy at rest than fat. Men typically have more muscle mass than women, so most men have higher RMRs. 5. Body Temperature - normal body temperature is 98.6. For every degree above this your body temperature rises, your RMR increases by 7%. 6. Hormones - mainly, your thyroid hormone plays into your RMR. Too little thyroxin can cause a low RMR. 7. Age - we see a 2-3% decrease in RMR every decade after 30. But I would argue if you can maintain muscle mass and stay active, you can likely offset this for awhile. 8. Exercise - higher intensity exercise temporarily increases RMR due to an increase in oxygen consumption for a period after that hard workout. 9. Caffeine - caffeine increases our RMR very minimally. But, this is where the claims of ‘boost your metabolism’ on supplements comes from. - - That’s a lot of information & RMR is only part of the energy burn equation. It is often the blame <or target> of weight change. But truthfully, it’s easier to screw up your RMR than it is to meaningfully increase it. Next week, we’ll take a look at the other factors in energy burn.
If you’ve got a blender - you gotta try this. - - A client reignited my love for this banana bread 🍌🍞 recently so I wanted to share that love with you guys bc ..... wow. So easy. So delicious. So needed in your life. - - Seriously toss 6 ingredients into the blender. Stir in some chocolate chips and pop it in the oven. If I know one thing, people are loyal to their blender brands!!! Whose team are you on?! #teamvitamix #vitamix #oldiebutgoodie #blenditup #bananabread #bananabreadrecipe #balancedeating #sportsdietitian #recoverynutrition Link to recipe in profile.
Sprinkles in waffles. That was one of Smith’s birthday requests this morning. <1st request was elephant pancakes but I’m not that artistically inclined - wish @meryl_annh lived closer!> - - Smith picked out green and blue star sprinkles for his birthday - and I cringed for a moment inside - thinking about the lack of anything redeeming <nutritionally> in said sprinkles. But - to me - food is more than just nutrition. It’s celebration - entertainment - happiness. So if on occasion, foods eaten are completely devoid of any redeeming nutritional value - is that terrible?! I would argue it’s actually GOOD for your relationship with food. - - So, I didn’t make a big deal about it. And let him buy them. We added them to @kodiakcakes waffles this morning and wouldn’t you know.... he proceeded to only eat one bite 🤷🏻‍♀️ Glad I didn’t waste a fight on them! - - We live in a very strange nutritional landscape these days. <especially around these parts> And while I’m a huge proponent of nutrition education, balanced eating, evenly fueling your body for success.... I’m also not an expert on any of YOUR bodies. You are THE only expert at how your body works best and what helps you hold the healthiest relationship with food. So all this for the reminder that - you are in charge of your nutrition. Seek out guidance when you need it. But don’t let others shame you into your nutrition choices. Get curious. Try new things. And observe how they make you feel. If someone’s making you feel guilty about something you are eating <say, like, sprinkles> re-evaluate that follow as well 😉 - - And HBD to the little man who made me a mama 4 years ago 💙 #sportsdietitian #balancedeating #allfoods #sprinkles #sportsnutrition #birthdays #dietitianmom
Sweet tooth. 🍭 What IS a ‘sweet tooth’ even?! That we prefer sweet snacks over savory?! Whatever it is.... I don’t think we need to talk about it like it’s a bad thing. Or something we need to “get over”. - - But what we DO know is that by fueling our bodies well all day - we can lessen sweet cravings in the evenings. And, by allowing ourselves ‘sweets’ instead if banishing them every Monday morning - we can set up a healthier relationship with sweets to avoid bonging the entire tray of cookies come Saturday. - - Team ‘sweet’ snacks over here 🙋‍♀️ <unless it’s post long run - then I want all the salty snacks and no sweets> How about you?! Salty or Sweet? - - If you need a new sweet recipe that doubles as great running fuel, check these guys out <link in profile> A ‘Meghann’ rendition of my Gramma’s Rice Crispy Treats - but her original recipe is in the post for comparison too 😉💕 #sweets #sportsdietitian #balancedeating #healthycookie #runningfuel #runnernutrition #sportsnutrition #dessert
💥 IS THAT FREAKING TRUE?! FRIDAY 💥Each Friday 1 of your fab nutrition ❓answered in T/F form. - - All runners have the same fluid needs. - - FALSE. The average athlete loses 1-3L fluid per hour. That’s a HUGE range. - - If you read #freakingtruefriday last week, you prolly know this is false and learned that variables play into how much fluid you lose during exercise. What can you do to start nailing your hydration? - - 💥Learn your fluid losses.💥 With intense exercise, thirst is not the best guidance for our hydration. We need to know how much fluid we are losing in order to adequately replace it between runs, especially in the summer heat. Calculate your sweat rate by weighing in <naked> ➡️ run 60 minutes without drinking ➡️ strip off your sweaty clothes & weigh in again. <1# lost = 16 oz fluid> Now you know how much fluid you lose per hour in said weather. <In order to fully replace each pound, you should drink 20 oz of fluid> - - 💥 Come up with a hydration plan for training AND day-to-day 💥 You still need your 8-10 cups of fluid a day. PLUS now you need to drink what you lost. This can be a lot of fluid if you don’t stay on top of it all day long. - - 💥 Get your sweat composition tested 💥 Sweat losses are more than just water. We also lose electrolytes - mainly sodium chloride + a little potassium, magnesium, and calcium. Do you have crusty white lines on you after sweat evaporates? You’re a salty sweater. But how much extra salt do you need? Hard to know for sure without testing. Do I think everyone needs sweat tested? Absolutely not. But, if training through the heat is insurmountable to you, I’d be willing to bet you’re not nailing your hydration/electrolyte. Or, if you have a hx of heat illness, are an ultra-endurance athlete, experience muscle cramps, or avoid extra sodium for a health condition you may want to get tested. <as a super heavy and moderately salty sweater, getting my sweat composition tested last year was a game changer for my training> - - Thirsty for more?! Link in my profile for more on hydration & the sweat test I did last summer with @levelen4u - if you’re interested in getting tested, I can share a discount code #notsponsored

Why Featherstone?

Contrary to what it may appear, I do know how to spell my last name- Featherstun. However, -stun doesn’t lend itself to anything clever. Well, #1 Stunna comes to mind but since I’m far from a 90s rap icon, I arrived at Featherstone Nutrition.

Free as a Feather. Strong and Supportive as a Stone.

That’s my nutrition wish for you. Freedom to choose the foods that best nourish you. Feeling strong and supported by the nutrition you consume each day. No fads. No gimmicks. No one size fits all. Just good, solid, Featherstone nutrition.

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