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Winter Salad – Meal Prep

January 2, 2020January 1, 20202 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

Mint Chocolate Energy Bites

December 19, 2019December 18, 2019Leave a comment

Love me or hate me. I'm back with another energy bite recipe. Just in time for the holidays! It's our classic energy bite base - medjool dates + cashews. But this time, you're going to throw a couple candy canes right into the food processor with the rest of it! There's something slightly cathartic about … Continue reading Mint Chocolate Energy Bites

High Protein Vegan Tacos

December 1, 2019November 30, 2019Leave a comment

Mission get more people to eat tofu recipe #2. The first was these stuffed shells - and I'm willing to place some money on the fact even your tofu shy life mates will dig these. You decide if you tell them it's tofu or let them think it's chicken.  These guys are loaded up on … Continue reading High Protein Vegan Tacos

Birthday Cake Energy Bites

November 12, 2019November 11, 20191 Comment

We all need a little more celebration in our lives. Cue these birthday cake energy bites... which I highly encourage putting a candle in regardless of birthday status. I took that perfect energy bite recipe - caramel Medjool dates + salted cashews + oats - such a simple base that comes together perfectly to create … Continue reading Birthday Cake Energy Bites

Butternut Squash, Chicken, Dried Cherry & Kale Casserole

November 4, 20192 Comments

Everything you need - all in one dish. Efficiency at it's finest. I hesitate to call this a casserole because in my mind that draws up the picture of some sort of creepy canned soup or cream sauce. This doesn't have any of that. It's held together by the goodness of all the ingredients - … Continue reading Butternut Squash, Chicken, Dried Cherry & Kale Casserole

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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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Kind words go a long way. - - Yesterday I got a message from one of you that said “we went to a dessert fest today - they had zucchini chocolate brownies. I have to say your muffins are better. That is all.” She didn’t have to send this message. But she did. She took the time to reach out and share a kind thought. - - Let’s slow down in our fast paced lives to share a kind thought. To thank someone for something. To tell someone we’re thinking about them. Because those kind words go a loooong way to brighten someone’s day and outlook. - - And, she inspired me to make a double batch of these chocolate zucchini muffins on the spot! If you need some too, stop on over 😉 <<or the link to the recipe is in my profile>> #kindwords #kindness #zucchinimuffins #chocolatezucchinimuffins #veggiesforbreakfast #sportsdietitian #fuelitup
💥 IS THAT FREAKING TRUE?! FRIDAY 💥Each Friday 1 of your fab nutrition ❓answered in T/F form. - - Pre run caffeine may help my performance. - - TRUE. - - We know that caffeine before a run can help improve performance. Caffeine is a central nervous system stimulant - this means with caffeine pumping through us during a run we are more alert, feel less fatigue, have a higher pain tolerance, and are able to push ourselves to a higher level of exertion without it feeling as hard. - - Two important things to consider with caffeine supplementation and performance. ONE: there is considerable variation in optimal dose of caffeine between runners. Many studies suggest 3 - 6 mg/kg caffeine but some need far less. <Habitual caffeine intake may increase the need for performance enhancement.> Test out what works for you during training, NOT on race day. TWO: Some runners are sensitive to caffeine and the side effects of adding caffeine may negate the potential positive effects. <potential side effects include GI distress, anxiety, shakiness> - - Should you use coffee or a supplement, such as gum? I’m team coffee ☕️ over here. BUT…. studies show caffeine content of coffee varies wildly. One study found espresso shots from different coffee shops varied from 25 - 214 mg of caffeine. Another study found coffee from the same coffee shop varied from 81 - 189 mg per cup. At home coffee? A study showed it varied from 19 - 147 mg per cup. So, if you’re really trying to nail down a specific amount of caffeine - something with a premeasured dose, such as gum, might be advantageous. - - PLEASE just say no to pre-workout supplements. <<Just this week, another published case study of a healthy, young female suffering from cardiac damage from a preworkout supplement. Remember these aren’t regulated by the FDA - and often contain harmful, undeclared ingredients, and insanely large doses of stimulants>> - - Do you consume caffeine before running? If so from what?! <<stay tuned for a post on caffeine DURING runs>> #freakingtruefriday #featherstonenutrition #preworkout #caffeine #sportsdietitian #sportsnutrition #sportsnutritionist #sportssupplements #coffeeme
No fuss. SUPER fast dinner or meal prep recipe on the blog. 💥 - - Chicken & Lemon Quinoa Soup - if you’ve got a pressure cooker <or instant pot> dinner is served in 30 minutes! Seriously, I made it multiple times to perfect it and make it even easier and faster for us all. - - As always, check out the end of the recipe for How-to-Use guides aka what to eat with it if you’re running all the miles vs on a little break. - - Who has a pressure cooker or instant pot?! <<if you don’t there are directions for a slow cooker too>> link to recipe in profile. #fuelitup #performancenutrition #balancedeating #sportsdietitian #sportsnutrition #mealpreprecipes #fastdinner #instantpotrecipes
Despite every best intention, too many nights - dinner ends up a complete free for all where someone is crying <questionable who>, also questionable who is more exhausted - kids vs parents - and someone might be taking swigs straight outta the wine bottle. - - So I highly appreciate when dinner can be fast, fun, and solid nutrition without too much hassle or extra effort. - - When convenience foods meet balanced nutrition, I’m also intrigued. When I got some @rightrice medley’s in the mail, my dietitian nerd mind went to.... we need some veggies <celery, 🌶, 🥕> + protein <🍤+sausage> .... and one of you said jambalaya and I thought sweet baby Jesus that sounds easy and delicious! - - So here we are. Limited tears. Minimal wine bottle swigs. And a really tasty dinner! I know you guys have to have some super quick weeknight dinners you throw together with the help of convenience foods..... give um to us for inspiration! #notsponsored #justafreesample #fuelitup #sportsdietitian #fastdinner #balancednutrition
💥 IS THAT FREAKING TRUE?! FRIDAY 💥Each Friday 1 of your fab nutrition ❓answered in T/F form. - - I should take a greens supplement. - - Likely, FALSE. <but there’s always a case for TRUE> - - ‘Greens’ supplements 🥬 are popping up left and right capitalizing on the fact that only 13% of Americans get our recommended daily veggies. These supplements are usually powders made by drying and blending up plants - often wheatgrass, kale, spirulina, algae, kelp, beets, broccoli, etc. Claims for these products include improved immunity, better energy, improved exercise performance, fat loss and hormonal health. <<To date, there are no research studies on athletes to support these claims.>> - - So, if we don’t eat enough veggies, why shouldn’t we all take it?! ONE: Eating the whole food has a synergistic effect in our body. For example, one research study gave a group of men whole eggs or egg whites after resistance training and found a significant increase in muscle protein synthesis in the whole egg group. What does this mean? The micronutrients in the yolk play a role in muscle growth that we don’t even fully understand yet. Another study found tomatoes <rich in lycopene> significantly improved heart health over lycopene from a supplement. Eating the WHOLE food compound, not isolated elements of foods is more beneficial. TWO: they are expensive. <$30 - 90 per month> THREE: Dosage is vital for effectiveness. It can be difficult to discern QUANTITY of foods added when they are listed as ‘proprietary blends.’ FOUR: One Consumer Report found that ⅓ of greens powder supplements were contaminated with heavy metals. - - Bottom line: You cannot out-supplement a bad diet. Greens powders are not a replacement for your 🥦. We all need to be eating more veggies. Eating more whole plant foods should always be the first focus. Food first. Then, if your finances & interest allow, consider a supplement. If you choose to take a supplement, make SURE it is NSF certified. There are currently two greens powders on the market that ARE certified. As always, be smart. Weigh the pros & cons for YOU - don’t blindly follow the recs of influencers paid to promote products.
This is as festive as I get, guys. Using Valentine’s Day as an excuse to make a new no bake cookie recipe ❤️😉 - - Dump these 6 ingredients together for some of the tastiest no bake cookies <<optional: shove them into a ❤️ shaped mold and you’re killing it>> or just drop them on a tray and they taste just as delicious. - - I threw some in the freezer bc otherwise these don’t stand a CHANCE making it into the kids hands next week. They are pretty gooooood 😉 - - Dare ya to give them a whirl and lemme know whatcha think. <link to recipe in profile> #cookies #nomnomnom #healthiereats #fuelitup #sportsdietitian #rdeats #valentinesday

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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