Skip to content

  • Home
  • Recipe Index
  • Work with Me
    • Group Education
    • Individual Coaching
      • Maternity Nutrition
      • Sports Nutrition
      • Weight Loss
  • About
  • Contact
  • Blog

Healthy Carrot Cake Bread

March 18, 2019March 31, 20191 Comment

I'm not sure if it's my wishful thinking that Spring is on the way or the fact that we've watched Peter Rabbit no less than 95 times this week... but we've got carrot cake bread on our minds over here. This quick bread is lightly sweetened with a ridiculously perfect texture - the opposite of … Continue reading Healthy Carrot Cake Bread

Sheet Pan Salmon

March 11, 2019March 10, 2019Leave a comment

The best dinners in my book are the ones that are fast to prepare, leave me feeling satisfied, and quick to clean up. Keeping these things in mind, I've got a good one for you right here. Balanced. Tasty. Easy. Fast clean up. Making life easier, one dinner at a time! Salmon is an incredible … Continue reading Sheet Pan Salmon

Chocolate Cherry Hemp Granola Bars

March 4, 2019March 3, 20193 Comments

It's been FAR too long since a new granola bar saw it's face around these parts. So here is the latest granola bar obsession at our house - dried tart cherries + cocoa powder + almond butter + oats + whole wheat flour + hemp seeds + chocolate chips.... so many good things packed into … Continue reading Chocolate Cherry Hemp Granola Bars

Pesto Split Pea Soup

February 25, 2019February 24, 20192 Comments

When I told my husband I was making split pea soup and he realized I wasn't using ham and was adding pesto he was officially out. Until he tried it... and told me it was a keeper. To be completely honest, I'm not a fan of the traditional split pea soup. But, with the great … Continue reading Pesto Split Pea Soup

Hemp Oatmeal Raisin Cookies

February 20, 2019February 20, 20192 Comments

I went out on a limb with these guys - didn't add any flour or butter - and I totally don't regret it. Naturally gluten free and full of healthy fats - almond butter, almond flour, hemp seeds - but they'll fool you into thinking they're the real deal. Crisp on the outside. Chewy on … Continue reading Hemp Oatmeal Raisin Cookies

Posts navigation

Older posts
Newer posts

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.

Instagram

The Mondayest Monday that ever Mondayed has got to be the Monday after a holiday. 🐰🌷⛪️ - - <<PSA: no matter what you ate yesterday - your body doesn’t care and still needs to be fed today. Please no restriction or ‘punishment’ today.>> - - So, if you happened to grab those shrimp I gave a shout out to at Aldi this weekend.... you can throw this here Garlic Shrimp & Spinach Alfredo Pasta Bake together for dinner tonight. But if you need to run to the store for an ingredient or two, Tuesday would be a mighty fine day for this delicious Greek yogurt Alfredo sauce too 🙌🏻 - - No shock each bite’s full of allll the nutrition - protein, complex carbs, veggies, and deliciousness. #balancedeating #sportsdietitian #fuelitup #shrimpalfredo #pastabake #sportsnutrition #goodeats recipe is up in my profile link 👆🏻
💥 IS THAT FREAKING TRUE?! FRIDAY 💥Each Friday 1 of your fab nutrition ❓answered in T/F form. - - Your nutrition impacts your immunity. - - TRUE. - - We know that as athletes - staying healthy is imperative to our training. We also know that athletes can potentially have many factors that decrease our immunity such as intense exercise, stress, nutritional deficits, inadequate sleep, travel, and environmental extremes. - - We’ve been 🤧 sick 😷 more times than I’d like to admit since kid #1 started preschool 8 months ago. I understand sometimes illness is out of our control. But, doing a little mental check to make sure you are doing all you can with your nutrition and lifestyle habits can improve your odds of staying healthy tremendously. <or do they really make bubbles for children> - - Finding healthy ways to manage stress, a coach to help you manage your training volume and intensity, sleeping at least 7 hours a night, acclimatising to heat & precautions in extreme cold, plus these nutrition tips can help you up your odds of staying healthy: - - ✅Eat enough. When we chronically eat less energy than we are expending in life & training, our immunity takes a hit. - - ✅Eat a balanced diet. Carbs, healthy fats, and protein all play imperative roles in our immune function. Some research shows immune function is at its finest when we consume >50% of our energy from carbohydrates and we consume ‪1.2 - 1.6‬ grams of protein per kg each day. - - ✅Take a vitamin D supplement fall - spring. Vitamin D deficiency increases your susceptibility to infections.  Typically, we recommend 1,000 IU per day. If you are deficient, your doctor may recommend more. - - ✅Eat more probiotics - from food <greek yogurt, kefir, kombucha, sourkraut, kimchi, tempeh> and consider a supplement for the illness prone. Much of our immunity lives in our gut - healthy gut = healthy athlete! <most of the time> - - ✅Taking vitamin C and/or zinc at the onset of a cold has been shown to decrease the duration of some illnesses, especially if you are deficient in either. - - What is your tried and true recipe for staying healthy?! #freakingtruefriday #featherstonenutrition #immunehealth
Just a friendly reminder to stop ‘shoulding’ all over ourselves. 💩 - - - What we should have done.... - What we shouldn’t have done.... - How others should be.... - How others shouldn’t be..... - - All the shoulds and shouldn’ts are sometimes tied up in our expectations. And it’s hard NOT to have expectations as a runner - what if we try to train hard but with a curiosity of how things will unfold and less emphasis on expectations? Asking for a friend..... 😉 - - After being covered in ‘should’ after this 10k race two weeks ago, moving forward I don’t wanna minimize success with all the ‘shoulding.’ So while I’ll continue to put in the work, I’m gonna try to lessen the expectations and heighten the curiosity. Anybody else feeling their expectations getting in the way of post race excitement?! #getgritty #getcurious #akrun #inspiringwomenrunners #bamr #runnersofinstagram #runningmotivation #runcle #clemetroparks #rockyriverreservation
I was that girl this morning. That girl listening to her 2013 Boston Marathon playlist on the treadmill tearing up. Yep. Tears on the treadmill. 😭 - - As I’m tracking along all the badass runners this morning, I’ll also be double fisting these Blondie Drop Cookies and perhaps chasing it down with a @26.2brew ... hey, it’s a holiday around this place!!! 💙💛 - - There is nothing more inspiring than watching someone chase and meet their goals - good luck to all the Boston marathon runners today and everyone out there chasing their dreams 💕 If your dream today happens to be these 🍪, I’m here for that. Link to the recipe is in my profile. #bostonmarathon @bostonmarathon #bostonstrong #chickpeacookies #datesweetened #glutenfreecookies #glutenfree #healthycookies #cookiesofinstagram #sportsdietitian #rdeats
💥 IS THAT FREAKING TRUE?! FRIDAY 💥Each Friday 1 of your fab nutrition ❓answered in T/F form. - - Smoothies gotta have protein powder. - - FALSE. ❌ - - If you are using a smoothie as a meal replacement, there needs to be a solid source of protein. But, that doesn’t have to come from protein powder. - - Aim for 20-35 grams of protein in your smoothie <needs depend on body weight and goals> High protein additions to smoothies include: greek yogurt, kefir, tofu, cows milk, soymilk, and pea protein milk. Other additions that increase protein but would be tricky to fill all your protein needs alone are: peanut butter powder, collagen, chia - flax - hemp seeds, nut butters, nut-based milks, cooked quinoa or lentils, non-dairy yogurt and nuts. - - If you do choose to add protein powder, choose a high quality, limited ingredient powder. <a few I recommend are @biprousa @drinkorgain @gardenoflife @kleanathlete > - - Recipe for a balanced smoothie: high protein item(s) 🥛<see above> + frozen fruit 🍓<berries, cherries, tropical blend, banana> + vegetable 🥬<handful of spinach/kale/greens, frozen beet, frozen pumpkin - freeze in ice cube trays, frozen riced cauliflower> + healthy fat 🥑<nut butter, chia or flax seeds, avocado> + liquid of choice - - My favorite of late is: ½ cup 🍓kefir + ½ cup Greek yogurt + 1 cup unsweetened almond milk + 1 cup frozen 🍒 blend + ⅓ cup frozen 🥑+ cube of frozen 🎃 + 3 Tbsp 🥜 powder + ½ Tbsp chia seeds + 1 date or ½ 🍌 for some sweetness - - What’s your favorite balanced smoothie? I’m hoping to put together a blog post with all your awesome suggestions in the near future. Comment with your fav! #freakingtruefriday #featherstonenutrition #smoothierecipes #smoothie #balancednutrition #sportsnutrition #sportsdietitian #proteinpowder #proteinsources #fuelitup
⭐️ GIVEAWAY ⭐️ - - You guys know there aren’t many products out there that WOW me. But this, one, @rightrice , ..... this one knocked my socks off! - - Rice 🍚 made from lentils?! I know no one is shocked I’m digging this. 🙌🏻 But what I’m really into, is how delicious it tastes + how super easy it is to make. <throw in boiling water - let it sit - can’t mess that up!> - - In the spirit of easy, I made the spanish @rightrice into a meal by sautéing some spinach + red bell pepper in 🥑 oil & threw it into the cooked #rightrice with 1/2 can of black beans. Just like that balanced meal - 20 gm protein, lots of veggies, complex carbs, 1/2 daily iron needs. It’s like a dream. - - After my love affair was ignited, I reached out & they sent me a free box and they wanna send THREE of you a box too!! <those odds are totally in your favor> - - HOW TO ENTER: 1. LIKE this post 2. FOLLOW @rightrice & @featherstonenutrition 3. TAG the friend you wanna eat some with 👯‍♀️ (+ 👯‍♂️ for additional entries, one per comment) 4. Stalk my stories on Friday evening (7pm EST) for the 3 winner-winner rice dinners! - - And listen up winners, it even comes with eating utensils 🍽 Take your pick- spoon, fork, or chopsticks. I settled on the spoon but I know some of you could do some damage with the chopsticks! 🍜 #balancedmeals #gangsallhere #sportsdietitian #ricemaderighter #veggierice #giveaway #plantprotein #dietitianapproved #plantbased #lentils #highiron

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.

Search

Blog at WordPress.com.
Cancel