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Tag: healthy breakfast recipes

Carrot Cranberry Muffins

November 7, 2018Leave a comment

These bad boys are double stuffed with carrots. There are carrots on carrots in here, guys. But, even your most vegetable averse won't care because they are absolutely delicious. Make up a batch, like, right now and stuff those around you to the brim with carrots. In case you missed it above, these muffins call … Continue reading Carrot Cranberry Muffins

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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Easy Pad Thai Spaghetti 🍝🥕🥜 - - I did. I used spaghetti in a Pad Thai inspired dinner. I’m pretty sure this breaks every rule out there.... but who said we follow rules around here?! - - This meal comes together very quickly and on its own just so happens to be #vegetarian . Keep it vegetarian by adding tofu or eat with a side of salmon or shrimp. - - Who’s gonna try it?! Makes great leftovers too 🙌🏻 Your Monday will thank you if you can pull this off for dinner tonight! 😉 #padthai #spaghettifordinner #gangsallhere #healthyeats #featherstonenutrition #sportsnutrition #sportsdietitian #fuelitup #carbitup #balancedeating #nutrienttiming

That was a fun little scorcher 🔥🔥🔥 - - Wasn’t sure what to expect today with the heat and a half marathon two weeks ago.... my only expectations were to run it smart, negative split, and end with a smile on my face. ✅✅✅ - - It’s a @clevemarathon half PR, so that’s something 😉 1:29:25 - - Resting these legs a little now because they’ve allowed me to work towards great things 💕#runtheland #clemarathon #clevelandmarathon #runcle #sportsdietitian #mckirdytrained #akrun #raceday #irunthisbody

💥 IS THAT FREAKING TRUE?! FRIDAY 💥Each Friday 1 of your fab nutrition ❓answered in T/F form. - - Eating too healthy can be a problem. - - TRUE. It can be - depending on the mindset and behaviors that come along with the healthy eating. - - The term ORTHOREXIA - or an unhealthy fixation on eating only ‘healthy’ foods - was coined in 1998 to describe a form of disordered eating. Although not a formal diagnosis with diagnostic criteria, it is important to recognize some of the warning signs of when someone may have taken healthy eating too far. - - Unlike anorexia, which restricts the QUANTITY of food --- orthorexia restricts the QUALITY of food. - - 💥Warning Signs of Orthorexia:💥 1. Compulsively checking the ingredient list and nutrition facts on food 2. Cutting out an increasing number of foods &/or food groups 3. Distress when ‘healthy’ foods aren’t available in social situations 4. Inability to eat &/or fear of anything that isn’t deemed ‘healthy’ 5. Obsessively following ‘healthy lifestyle’ bloggers on social media 6. Unusual interest in the health of what others are eating - - Feeling preoccupied by the healthfulness of foods & having it disrupt your normal life is ❌not❌ the recipe for healthy living. Improving your relationship with food and finding a dietitian to help you figure out how to fit all foods into your life while meeting your fitness goals can be invaluable. <clearly, I’m slightly biased here.> Underlying anxiety and obsessive-compulsive disorder have been linked to orthorexia, so finding a mental health counselor is great treatment for some. - - Reminder: if anyone you follow on here makes you feel badly about the nutrition choices you make on the daily, please unfollow them. I’m a firm believer in a ‘diet’ of inclusion - adding foods to augment our sports performance and foods that allow us to enjoy life to the fullest. #freakingtruefriday #featherstonenutrition #orthorexia #athletesnutrition #sportsdietitian #runnernutrition #sportsnutrition

Favorite breakfast ..... and go! 🥯🍳 - - If you’re training in the morning, breakfast is the perfect opportunity to start your recovery. Make sure you’ve got the right balance of carbs - protein - fat to meet your personal goals and get that day started right! - - Any whole grain carb food that also packs some serious protein is a + in my book! @kodiakcakes on repeat over here. <Tip: they freeze great. Make once and freeze for the week(s)> #fuelitup #sportsdietitian #gangsallhere #sportsnutrition #intentionalfueling #balancedbreakfast #runnersofinstagram #runnersnutrition #athletesnutrition

Buffalo Chicken Salad Sandwich coming atcha 💥 And, it’s probably the easiest recipe I’ve got on the blog! - - Just grab a rotisserie chicken - shred it up - whip up a quick buffalo sauce <full of all the healthy fats 🥑> - and you’ve got 4 deliciously balanced meals. - - Where are my buffalo chicken fans?! 🙌🏻 You’re gonna need to try this one and lemme know your thoughts. #buffalochicken #fasthealthymeals #healthyeats #sportsdietitian #runnernutrition #nutritionforathletes #balancedeating #gangsallhere #sportsnutrition <link to recipe in profile 👆>

💥 IS THAT FREAKING TRUE?! FRIDAY 💥Each Friday 1 of your fab nutrition ❓answered in T/F form. - - Athletes should always choose whole grains over ‘white’ grains. - - FALSE. - - There is a time and a place for both! 🥖🥨🍞🍚 - - Let’s first take a look at the benefits of whole grains. Whole grains are higher in fiber. Fiber slows digestion. This means whole grains stay in the stomach longer, which means they keep us fuller longer. <Great to keep the hangries at bay between training> Then, they are slowly absorbed by our small intestine, which helps control blood sugar & keep it even. They also lower cholesterol & blood pressure. And, they’re awesome for colon health - and keeping us regular💩. - - But hopefully you athletes saw some red flags in there too. Stays in the stomach longer. Slows digestion. Promotes more 💩. There are certainly times than athletes do NOT want these things. Cue ‘white’ processed grains. These grains have the fiber, fats, and many nutrients removed - and only the simple starch or carbohydrate is left. These ‘white’ grains leave the stomach quickly and are rapidly absorbed by the small intestine - giving us ‘quick’ energy. - - During intense exercise, blood flow is diverted away from the GI tract - to the muscles. <Rightfully!> But this means, we may need to alter our nutrition before races and even tough workouts to make sure our digestion doesn’t interfere with our performance. - - Whole grains include: quinoa, brown rice, whole wheat products, millet, amaranth, barley, bulgur, farro, oats, rye, etc. ‘White’ grains include: white rice, white bread/pasta/crackers/bagels/biscuits, couscous, pretzels, noodles, macaroni, and many gluten free products (made from rice flour, tapioca, cornstarch, &/or potato flour) - - Curious…. do you change your nutrition to more ‘white’ products before races?! #freakingtruefriday #featherstonenutrition #wholegrains #refinedgrains #carbitup #💩happens #sportsdietitian #sportsnutrition #fuelyourrun #racedaynutrition #sportsnutrition

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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