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Ginger Veggie Pasta Salad

January 16, 2019Leave a comment

We're smack dab in the middle of 'you're not gonna see the sun again for 3 months' season. Okay, maybe I'm being kind... it's probably more like 5 months total. Nothing brightens these gloomy days more than a bright, summery pasta salad! This recipe was designed to have a 50-50 ratio of pasta to veggies. … Continue reading Ginger Veggie Pasta Salad

Roasted Carrot Breakfast Cake

January 3, 2019January 2, 20191 Comment

The inspiration for this recipe came from my son. Until about 2 years old, this kid would eat anything. And I mean, anything. Sardines, tofu, meatballs, broccoli, squash, beets, plain yogurt.... seriously, he was a machine. Something happened after 2 and we're currently in a quite limited food repertoire and then he got sick. That … Continue reading Roasted Carrot Breakfast Cake

Gingerbread Chocolate Chip Loaf

December 21, 20181 Comment

As much as I hate the word loaf, it's the most accurate description of this here quick bread. When you think of gingerbread - typically it's not really 'bread' but a cookie or cake. So at the risk of sounding like a bimbo calling it Gingerbread Bread, we arrived at loaf. <<However, I cannot get … Continue reading Gingerbread Chocolate Chip Loaf

Green Chicken Chili

December 18, 2018December 18, 2018Leave a comment

Soup's on repeat over here. I hope you guys don't mind. The chicken tortilla soup was a real hit around here, and then one of you asked for a green chili version. So, I happily obliged! I totally take requests and actually highly welcome them. Let me know what you guys are hankering for and … Continue reading Green Chicken Chili

Crunchy Vegan Buckeyes

December 8, 2018December 8, 2018Leave a comment

I went back and forth if I was even allowed to call a ball of peanut butter coated in chocolate a buckeye if it didn't have 1/2 a pound of butter and a bag of powdered sugar in it.... Or, if it didn't have the top exposed. But, I'm taking a risk over here because … Continue reading Crunchy Vegan Buckeyes

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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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💥 IS THAT FREAKING TRUE?! FRIDAY 💥Each Friday one of your fab nutrition ❓ is answered in true or false form. - - I don’t eat fatty fish. I may benefit from an omega 3 supplement. - - TRUE. - - Omega-3s are essential fatty acids that our body must eat in order to survive. You can find omega-3s in plant form (ALA) and marine form (DHA/EPA). - - Omega-3s play a role in decreasing inflammation throughout our bodies. Adequate intake of omega-3s in many research studies shows: less cognitive decline with age 👵🏽, higher IQ 🧠 in children, less joint pain in osteoarthritis 🦵, lowered blood pressure❤️, improved cholesterol, reduced cancer risk, reduced RA symptoms, lower risk of depression🙃, and improved mood🤗. - - Omega-3s are not very plentiful in typical American diets. Many people aren’t meeting the daily needs of 1.6 gm/day 👨 & 1.1 gm/day 👩. Plant (ALA) 🥗omega-3s are found in flaxseeds, chia seeds, walnuts, edamame, canola & walnut oil, and some eggs <if 🐥were fed chia seeds> Marine 🐟(DHA & EPA) omega-3s are found in salmon, herring, sardines, mackerel, trout, tuna, and some algae. - - You are likely getting plenty of omega-3s if you are eating fatty 🐟 2x/wk (8-10 oz total) and a plant source most days of the week. - - Who might need to supplement? People not eating the recommendations 👆🏻consistently week-to-week. 🤰(1.4 gm/day) & 🤱(1.3 gm/day) women have increased needs. 👧👶🧒who are not consistently eating omega-3’s. 💥And listen up athletes - looking for improved recovery? Extra omega-3s may decrease muscle soreness, improve immune function, & improve muscle function & help stimulate muscle protein synthesis. 💥 - - If you do choose to take a supplement, it’s important to choose a brand that is tested for purity & mercury and has a high percentage of EPA/DHA. Check out your label and make sure >50% of the fats in your supplement are coming from Omega-3s (EPA/DHA/AHA) We ❤️ @nordicnaturals around here 🙌🏻 Did I convince you to eat/take your omega-3s?! We do both at our house 😉 #freakingtruefriday #featherstonenutrition #omega3 #sportsnutrition #sportsdietitian #recoverynutrition #fishoil #sportssupplements #healthyliving
The overwhelming majority of you all wanted to see some hemp cookies up in here and you don’t have to tell me twice to make cookies 🍪 - - These Hemp Oatmeal Raisin Cookies will fit in perfectly to your kitchen this weekend. Packed these guys full of all the good stuff - almond butter, almond flour, hemp seeds - crispy on the outside and chewy on the inside. Even your toughest cookie critics will approve! - - And hemp seeds are a great source of iron and omega-3’s so your bod will approve too 😉 #glutenfree #hempseeds #hempseed #hempcookies #runnerfood #runnerfuel #sportsdietitian #healthyfats #healthyeats #glutenfreefood Recipe link is in ma profile 👆🏻 and now you know what you’re gonna do with the hemp seeds and almond flour you bought @aldiusa last weekend 😉
Running outside. 🏃🏻‍♀️ In the daylight. 🌤 On a weekday?!?! It must be a holiday 😉 - - Thankful for both adults off work today and getting to ‘sleep in’ <<until 6:30 when the infamous bellow of my son’s charming ‘it’s time to wake UPPPPPPPPPP’ shakes the whole house awake>> and hit the icy trails without a headlamp. - - When life is filled to the max on the daily and every second is accounted for.... it can be hard to voluntarily step away to have fun. This is something I really struggle with - but after a weekend away with friends, I’m so thankful for the laughs and memories and everything back home that contributes to this chaos. - - Thank you all for following along with this chaos and I hope you’re all finding some enjoyable moments in your overflowing lives as well 💕 #motherrunner #akrun #irunthisbody #instarunners #sportsdietitian #embracethechaos #runnersofinstagram #runningmotivation
💥 IS THAT FREAKING TRUE?! FRIDAY 💥Each Friday one of your fab nutrition ❓ is answered in true or false form. - - Exercise is enough to keep your heart healthy. - - FALSE - - Nutrition plays an imperative role in heart health ❤️ Think about it. The food we ingest IS the fuel that is circulating through our blood - into our heart - and all over our body. - - The most well studied nutrition plan is the Mediterranean diet - with good reason. Studies show that this eating style decreases blood pressure & cholesterol, reduces risk of stroke & heart attack & type II diabetes, helps you lose weight and keep it off, reduces waist circumference, lowers your risk of cancer, and slows cognitive decline. - - How can you incorporate a more Mediterranean-style-like diet into your life? - - ✔️Eat more plants 🥬 Add fruits and veggies to all meals & most snacks. And, choose plant based proteins on the regular. Bonus points if you swap red meat for plant based protein <think lentils, tofu, beans, or tempeh> - - ✔️Eat whole grains 🍽 Ditch the white stuff <most of the time> and opt for the whole, unprocessed version. - - ✔️Eat more nuts and seeds 🥜 Add those bad boys into meals and snacks. - - ✔️Eat fish twice a week 🐟 Bonus points if it’s a fatty fish like salmon, tuna, sardines, or steelhead trout. - - ✔️Choose mostly low fat dairy 🥛Think low-fat milk and cheese + smaller portions of full fat cheese🧀 - - ✔️Ditch the butter and choose olive oil. - - ✔️Have a glass of wine 🍷 <No explanation needed> - - Thirsty for more? Check out @mcdanielrdn book Prevention Mediterranean Table for more tips and lots of tasty recipes. Sharing all this and more @clevelandaha Go Red for Women Cleveland event today 🙌🏻 What’s your favorite Mediterranean eating recommendation?! #freakingtruefriday #featherstonenutrition #mediterraneandiet #hearthealth #goredforwomen #plantprotein #eatmoreplants #omega3 #wholegrains #hearthealthy #clevelandgoesred
Another heart health tip coming atcha... - - Eat fatty fish twice a week to improve the health of your blood vessels, lower your heart rate, and lower your blood pressure❤️ All my crazy runners out there who may pass out if their HR goes any lower 😉 no fears.... you’ll be ok. And it may even help your muscles recover faster 💪🏻 - - What types of 🐟 fish 🐟 are high in omega 3? Salmon, tuna, steelhead trout, sardines, herring.... and that’s about it! So it takes some thought and planning to make that happen. - - Besides improving heart health, omega 3’s slow cognitive decline with age, increase IQ in children 🧠, reduce inflammation in the body 💃🏻, improve joint pain 🦵, and may even help with depression and anxiety💙. These guys are goooood! 🙌🏻 - - Get creative to keep fish fun each week- fish tacos, fish cakes, fish sandwiches.... like this one! @brimfieldbreadoven focaccia + homemade edamame hummus + spinach + baked salmon. 💥 Easy and oh so good 💥 #hearthealth #omega3 #DHA #hearthealthy #salmonrecipes #salmon #edamame #sportsnutrition #sportsdietitian #loveyourheart What’s your favorite way to eat fish?! Inspire us all!!!
In case you’re new around here, I’m a little bit of a lentil fanatic. Let’s take a look at juuust a couple reasons why.... - - Lentils have the highest total antioxidant capacity of any legume which makes them awesome at promoting heart health and lowering LDL (bad) cholesterol ❤️ - - Research shows that 1 cup of lentils daily for 3 months can improve heart health as much as 250 hours on a treadmill 🤯 - - Even better is if we are swapping lentils (or other high protein plant sources) for red meat, we are doubling the benefits to our heart health 🐄➡️🥙 - - And for all my iron deficient athletes out there, these bad boys can meet half your iron needs for the day in one serving 💪🏻 - - Recipe for these Faux ‘Lentil’ Meat Tacos are on the blog. (search “lentil”) And, you’ll all be happy to know after a failed attempt at making red lentil chocolate chip cookies.... I promise I will keep the lentil recipes to savory dinner dishes. What was I thiiiiinking?! 🤣 Clearly I blacked out for a moment.... and those cookies blacked out in the garbage can 🤢 #recipefail #lentils #hearthealth #legumes #tacotuesday #veganrecipes #vegan #plantbased #plantprotein #plantbasedprotein #hearthealthyfood Do you like lentils?!

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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