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Strawberry No Bake Cookies

February 6, 2020February 5, 20201 Comment

Strawberry No Bake Cookies certainly look a little Valentine's Day festive - but let's be honest - these little suckers are so tasty they shouldn't be limited to one short holiday. They might have been inspired by the pink heart shaped mold I found at Target recently - but you can make them any shape … Continue reading Strawberry No Bake Cookies

Thai Peanut Butternut Squash Soup

January 30, 2020January 29, 2020Leave a comment

Who said eating well has to taste boring?! Cue this soup. Full of flavor, balanced nutrition, and antioxidants to fuel you up right. This soup was inspired by a Curry Butternut Squash Soup I posted around this time last year. Clearly I am serially inspired by Aldi's seasonal stocking of frozen butternut squash. Not only … Continue reading Thai Peanut Butternut Squash Soup

Butternut Squash Mac-n-Cheese

January 16, 2020January 14, 20201 Comment

This here Mac-n-Cheese is balanced enough to be your sole meal prep entree - or a delicious side to a full meal. I'll let you decide. <<or do both like us - side dish for dinner, then leftovers for meal prepped lunches>> When we build healthy meals, they need to be a balance of protein, … Continue reading Butternut Squash Mac-n-Cheese

Balsamic Pasta Salad – Meal Prep

January 9, 2020January 8, 20202 Comments

Not too surprising, but happily, you guys showed me that meal prep ideas are highly welcomed - and ways to make it your own and adapt to your needs/foods in your pantry is even more highly welcomed! Last week, this Winter Salad fueled us up right around here. Once again, the goal here was quick, … Continue reading Balsamic Pasta Salad – Meal Prep

Winter Salad – Meal Prep

January 2, 2020January 1, 20204 Comments

One thing I hear on repeat from clients is that they want to make eating well easier. Less time. More automatic. Less thought. I can completely appreciate this and hope to help out with at least one meal a day - with these lunch meal prep ideas. The goal is to meet all your nutrition … Continue reading Winter Salad – Meal Prep

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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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đŸ’„ IS THAT FREAKING TRUE?! FRIDAY đŸ’„Each Friday 1 of your fab nutrition ❓answered in T/F form. - - Eggs are bad for us. - - FALSE. - - Not only are they good for us - they supply many nutrients that our bodies need AND they are an inexpensive source of protein. <12 cents/đŸ„šor 20 cents/đŸ„š for cage free> There’s 3 things we like to argue over in nutrition: eggs, milk <whole vs skim>, and butter vs margarine. Let’s take a look at eggs. - - Protein: the protein in 🍳 has a high bioavailability, meaning that nearly all the protein in eggs can be used by our body to repair and build tissue + make enzymes & hormones. Athletes have higher protein needs than non-athletes. Making sure we have enough protein at 3 meals per day can play a huge role in keeping us healthy & strong throughout our training. One large egg contains 6 grams of protein. <most of us need 20 - 35 gm of protein per meal, so make sure to add other protein rich foods to the meal.> - - Choline: choline is an essential micronutrient that has a high activity in our brain & therefore is linked to brain health, memory, mood & can also decrease inflammation. Studies suggest that most American’s are not meeting our daily needs of choline. One egg provides 27% of your daily choline needs <eggs are higher in choline than any other food, ok besides 🐄 liver
.> - - B12: B12 aids in the production of red blood cells, which carry oxygen to our cells. A B12 deficiency in athletes can lead to decreased performance. Ensuring an adequate intake of B12 can help keep us nailing workouts. One egg contains 20% of our daily B12 needs. <Note: B12 supplements only enhances performance if deficient - don’t take a supplement without knowing your B12 status.> - -  Should we eat the whole egg or just the whites? 40% of the protein is found in the yolk. 100% of the choline is found in the yolk. 92% of B12 is found in the yolk. Don’t throw your yolks away!! - - So what gave eggs a bad wrap? <<con’t below đŸ‘‡đŸ»>>
Build-a-Bowl <new recipe> is on the blog! - - If motivation to cook is low - and you’re running low on ingredients to follow a real recipe.... I’ve gotcha covered. - - Grab whatever grain, protein and veggies you have on hand <frozen veggies & protein work great too> whip up a quick dressing and TADA you’re a master chef with a killer power bowl for lunch. - - Check out the recipe on the blog for how to build with whatever you’ve got at home. <let’s minimize unnecessary trips to the store> And.... show me what you come up with!!! #fuelitup #powerbowl #mealprep #mealprepideas #rdeats #covidkitchen <recipe link in profile>
Two things that are highly discouraged these days: hugs & races. - - Who would have EVER thought we’d be where we are today?! Certain I NEVER thought this race - just two weeks into 2020 - would be my only race in the first half of the year. - - Until we can give sweaty ass finish line hugs and gut it out to the line amongst hundreds of other runners.... pictures will remind us what we’re fighting for 💙 #forthehealthofit #physicaldistancing #runningisnotcancelled #mckirdytrained #ranerisracers #sportsdietitian #sportsnutrition #fuelitup @gcrunners
If life has been a little tough lately, you’re not alone. 💙 - - No doubt we all have so many things we’re thankful for - and so many positives spins we can put on this situation. - - But..... it’s okay to also be scared, sad, anxious, stressed, worried, and uncertain. <<insert any emotion we are so quick to sweep under the rug around here>> Do what you need to feel better. Run. Don’t run. Make a delicious dinner. Eat popcorn on the couch for dinner. Sleep in. Get up early to accomplish things. Eat the cookie. Don’t eat the cookie. Drink the wine. Skip the wine. - - Give yourself permission to feel. And just notice what helps you feel better and what actually doesn’t. Let’s use this to help us weather this monsoon together - one day at a time 💙 because we are in this together đŸ€ <and when this is all over - I’ll get you all the snacks I promised you! Until then, recipe link in profile for your own energy balls.> #covidkindness #feels #energyballs #energybites #cssd #sportsdietitian #foodforthought #kindness #bodykindness
đŸ’„ IS THAT FREAKING TRUE?! FRIDAY đŸ’„Each Friday 1 of your fab nutrition ❓answered in T/F form. - - All weight fluctuations are body fat changes. - - FALSE ❌ - - Weight fluctuations in endurance athletes are VERY normal. For athletes, day-to-day weight fluctuations have very little to do with body fat changes & everything to do with fluid changes. - - Our body is made up of 10 - 12 gallons of water. 16 oz of water <2 cups> weighs 1#. It’s not uncommon for our weight to fluctuate by 2 - 6# from fluid changes throughout the day. - - đŸ’„DEHYDRATION: Ever weigh in before & after a run and lose 1 - 5#?! This is incredibly useful information to learn how much sweat we lose per hour. <many of my athletes know this - we use this info to crush training in heat> But, it doesn’t tell you your ‘true’ body weight, as your weight will look falsely LOW if you weigh in dehydrated. No change in body fat - just fluid loss. - - đŸ’„FLUID RETENTION: Ever weigh in the day after a long run and notice your weight jump up? This is completely normal & has nothing to do with fat gain. You likely burned through some fat stores the day before during your long run. So why the weight increase? Long runs really wear & tear at our muscles. In order to heal those muscles & build them up stronger, they hold onto fluid for the repair process. - - đŸ’„HORMONES: Hormonal weight fluctuations are most prevalent in women with natural menstrual cycles <aka not on birth control> With natural <necessary!> hormonal fluctuations throughout the month, there are also dramatic fluid fluctuations. In the high hormone phases <mid-cycle w/ ovulation & end of cycle PMS> the body retains 2 - 7# of extra fluid. These monthly fluctuations on top of the other noted factors here can make it very difficult for some women to get an accurate read on a true body weight while training. - - đŸ’„CARB LOADING: When carb loaded adequately, we see that scale climb. We WANT to see that scale climb. <ok, maybe you don’t WANT to see it. STAY OFF the scale marathon week!> CON’T below in comments đŸ‘‡đŸ»
Who needs a new recipe for our “stay home” order?! - - Blender 🍎 Cinnamon Muffins to the rescue đŸ™ŒđŸ» - - Even though we’re all staying home more - it still doesn’t feel like we have anymore time on our hands, right?! So these guys come together in a jiffy - literately dump and blend. Don’t have a good blender?! <gotcha covered in this post> - - Delicious “bakery” goods that not only taste great but serve as a SOLID pre-run snack as you’re running out the door. Or, as a morning snack drizzled with some almond butter 🍎💙🍎 Hope you’ve got all the ingredients to make them ASAP!! <link to recipe in profile> #fuelitup #covidkitchen #stayhomemuffins #sportsdietitian #performancefuel #eatmorecarbs #cssd

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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