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Tag: baked oatmeal muffin recipe

Baked Oatmeal Cups

February 11, 2019February 10, 20192 Comments

DIY Baked Oatmeal Cups are naturally, lightly sweetened with banana and no added sugar and perfect for weekend meal prep. Keep these in the fridge for a fast breakfast all week long. I knew this recipe needed to get on the blog, but I kept putting it on the back burner. But don't you fear, … Continue reading Baked Oatmeal Cups

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 1 of your fab nutrition ❓answered in T/F form. - - Alcohol impairs sports recovery. - - TRUE. - - But, you know it’s never black and white on #freakingtruefriday 😉 - - Alcohol impairs recovery in 4 ways: decreased glycogen resynthesis, delayed muscle recovery, altered blood flow, & impaired immune function. - - Decreased Glycogen Resynthesis- a study compared 3 post-race circumstances - carbs vs carbs + alcohol vs alcohol alone. ‪At 8 hrs‬, carbs alone had the highest glycogen re-storage. But by 24 hrs, the alcohol + carbs caught up to the carbs alone. At both 8 & 24 hrs, the alcohol alone was still lagging significantly. LESSON: eat a banana with your post race beer. - - Delayed Muscle Recovery- another study measured muscle protein synthesis (MPS) post strenuous lifting session on a group given no alcohol vs a group given 1 gm ethanol/kg (~5 drinks for 180# man) MPS was significantly lower (30%) 3 hrs post workout. LESSON: only drink 1 beer post lifting session - not 5. - - Altered Blood Flow- has been correlated to an increased injury risk in athletes who over imbibe. One observational study found that ‘excessive’ drinking nearly doubled risk of injury due to poor blood flow. LESSON: assess your alcohol intake to mitigate injury risk. - - Impaired Immune Function- alcohol limits the action of WBCs to fight infection. We know strenuous endurance activities temporarily decrease immunity. Combine alcohol + strenuous race + ✈️ travel + stress = recipe for illness. LESSON: support your immunity when/where you can & wear a mask on the plane 😷😉🤣 - - And let us not forget this big factor- dehydration: alcohol is a diuretic. Drinking the night before a race/big workout increases your risk of dehydration. LESSON: stay hydrated. If you choose to have a drink the night before a race or long run, compensate by drinking more fluid. - - If you enjoy/choose to drink during training, there is a time/place that it can be added without derailing your performance. <PSA from the CDC - if you don’t drink, don’t start. underage drinking is illegal. 1 drink a day for women & 2 drinks a day for men> #alcohol #sportsperformance

Sometimes it’s survival of the fittest at dinner time - throwing together whatever we can find in the house to fill us up and balance it out. - - Other times we spend a little more time making things like sweet potato nachos.... and OMG is it always worth it 🤤 - - It’s ok if sometimes our meal choices are sheerly to sustain us and support our training. But don’t forget that meals should be fun and satisfying too. Like these 🍠 nachos.... because how can you be pissed off eating nachos?! - - Should I get these build your own nacho bad boys on the blog?! #nachonachos #nachos #sweetpotatonachos #fuelitup #foodisfun #balancedeating #sportsdietitian #sportsnutrition #balancedplate

That finish line side smirk 😏 because you’re just a liiiiittle too tired for the full smile but having waaay too much fun for a pain train face at the finish line. - - The @akronmarathon 8k is always a favorite race of mine - not sure if it’s that the pain is over so quickly in an 8k or if this race is JUST THAT MUCH FUN! I’m going with the latter. - - What’s your favorite race ever?! #akrun #runakron #raceface #finishline #whywerun #runrunrun #sportsdietitian #sportsnutrition

Alert! ..... I finally got a new recipe up on the blog and it’s so easy - the hardest part is waiting for your 3 bananas to ripen 🍌 - - You guys are keeping me v busy and I LOVE it. But recipe creation has taken a little back seat for the moment. Thanks for being patient .... and gimme some ideas of recipes you’d like to see whipped up around here.... go! - - And of course, grab the recipe for these babies in the link in my profile 👍🏻 #blendermuffins #bananamuffins #healthyhomemade #sportsfuel #sportsnutrition #sportsdietitian #balancedeating #featherstonenutrition #fuelitup

💥 IS THAT FREAKING TRUE?! FRIDAY 💥Each Friday 1 of your fab nutrition ❓answered in T/F form. - - Branch chain amino acids (BCAA) are imperative to muscle recovery and growth. - - TRUE. - - But is a BCAA supplement needed? Likely NOT. Let’s take a look at some of the facts and research. - - FACTS: BCAAs are 3 essential amino acids which build muscle mass & repair damage post exercise and regulate immune function. Early research supported BCAA supplementation for these reasons. During prolonged exercise when carbohydrate stores become exhausted, muscles can use BCAA for energy. BCAA are found in meat and plant foods. - - RESEARCH: One study on 47 experienced marathon runners found that 7 days of BCAA supplementation did not improve running performance in the marathon and did NOT lessen muscle damage or perceived muscle pain post race. - - A study of resistance-trained males were given either BCAA + carb drink or only carb drink post lift. Their strength and perceived soreness was measured for 3 days - and NO DIFFERENCES were seen between the two groups. - - A review of the literature (11 studies included) found evidence supporting BCAA supplementation to reduce/prevent muscle damage to be POOR at best. The author did feel there might be specific conditions, not well studied yet, that BCAA may be helpful. - - If BCAA are so important, why aren’t the studies showing crazy positive results? Because most of us are already eating enough BCAA from real food. - - WHAT’S THE MESSAGE HERE? An adequate diet with appropriate timing and balance of real food meals + enough protein is the best way to support muscle mass & strength. Protein & BCAA needs are based on your body size, body composition goals, training, timing and desired performance. Curious any of your experiences with this!!! #freakingtruefriday #featherstonenutrition #bcaa #bcaas #recoverynutrition #sportsdietitian #sportsnutrition #musclehypertrophy #musclesoreness #protein #balanceddiet #balancedeating

<<In case you were wondering.... this picture was taken after I dropped my phone IN this pasta trying to take a photo. #karma .... I still ate it 🤷🏻‍♀️>> - - But the point I really wanted to make with this photo was that you guys inspire ME on the daily. Ya, I love to help you guys learn more about nutrition, make it easier for you to eat to support your goals, and try to keep us all healthy and injury free.... I do really love all that. But I also really love that every conversation I have with you guys inspires me, teaches me, and broadens my practice of nutrition. And for that, I’m so ridiculously thankful. - - These silly meatballs reminded me of just that. A conversation with a client about said meatballs reminded me that I hadn’t tried this #runfasteatslow recipe yet. Another conversation about whether we all should only be eating bean-based pastas.... made me wanna share that ‘regular’ pasta is pretty legit too! - - All this to say... thank you 💕 and you guys are the BEST! What’s inspired you around here lately?! #featherstonenutrition #inspiration #sportsdietitian #sportsnutrition #nutritionforrunners #runfastcookfasteatslow #balancedeating #fuelitup #meatballs #kalemeatballs

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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