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Tag: healthy ranch recipe

Homemade Ranch Dressing

June 4, 2019June 3, 2019Leave a comment

When I was pregnant with my son, there is a salad bar at Case Western Reserve University that I used to visit for lunch once a week. They have this unreal salad bar full of all the fixings for the most amazing salads around. This included homemade salad dressings and homemade croutons. <you'd be hard … Continue reading Homemade Ranch Dressing

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. - - All supplements are safe. - - FALSE. ❌ - - There is no regulation of supplements before they are placed onto the shelves. This means they may not contain what they claim to contain and/or may contain things that aren’t listed on the label <either on purpose or by contamination> You will know it is not regulated by the FDA if it has a Supplements Fact label instead of a Nutrition Fact label. - - There are 3rd party companies that test supplements. Look on the label for Informed Choice, USP, or NSF. Informed Choice tests supplements for banned substances. USP checks to make sure that the supplement actually contains what the label states it contains. NSF checks for both of these things. - - If the supplement does not have any of these 3 verifications, they may not contain the ingredients or dosage that the label claims. And worse, they may be contaminated with illegal or harmful substances. <If you are an athlete subject to drug testing, never take a supplement without the certifications listed above.> Unfortunately, all too often - even reputable companies - have product contamination issues. If you can, play it safe and only choose products with certifications. - - Other considerations are if the supplement contains ‘proprietary blends’ which often contain substances not listed on the labels. Also keep in mind that herbs have a higher risk of contamination than other substances. - - Do your homework and see if you are taking a safe supplement. Then, do your research <or consult your sports dietitian> to find out if that particular supplement is worth the cost for you personally. Just because someone you follow on here is taking a specific supplement and having success doesn’t necessarily mean that your specific circumstances need the supplement too. - - Have you ever looked for the NSF, Informed Choice, or USP labels on supplements? #freakingtruefriday #featherstonenutrition #supplements #nsfcertified #informedchoice #sportsnutrition #performancenutrition #sportsdietitian #foodfirst #athletesnutrition #nutritionforathletes

Add these Loaded Sweet Potato Nachos to the lineup. They’re nearly life changing. - - Sweet potato slices piled high with shredded chicken, black beans, corn, red cabbage, white cheddar cheese + gnar gnar @clekraut topped with a homemade 🥑 sauce. - - Whether you’ve got a 10miler in the morning or plan to snooze through your alarm... these guys are sure to fuel you up right! Bc food should be not only nourishing but unbelievably enjoyable as well 🙌🏻 - - Where my nacho lovers at?! <<bonus points to anybody local who knows what these were inspired by .... before reading the blog>>Recipe link in profile. #nachocheese #sweetpotatonachos #whatsfordinner #balancedeating #dinnerideas #balancedplate #fuelyourrun #sportsdietitian #rdeats #healthyhomemade

Perspective is a funny thing. - - This face was swearing off racing another half marathon.... EVER. - - Today, I’m dying for the day I can feel this hurt again. - - Living in the moment is hard. But man does it make you appreciate the things you’ve had 💕 Cheers to all the hard work happening out there - keep on grinding. @pghmarathon #runnerofsteel #keepgrinding #keepshowingup #runrunrun #runstrong #sportsdietitian #akrun #runcle #justkeepswimming #gotbuns #bunsout

Zucchini cake counts as eating your vegetables, right?! - - Zucchini Lime Cake on the blog 🙌🏻 #oldiebutgoodie - - My two year old and I are in agreement that this cake is much better eaten with your hands.... forget the fork. Questionable who got messier 👩‍👧#balancedeating #vegetablesfordessert #summerrecipes #zucchinicake #dessertrecipe #dietitianmom #healthyhomemade

💥 IS THAT FREAKING TRUE?! FRIDAY 💥Each Friday 1 of your fab nutrition ❓answered in T/F form. - - Carbs can help you sleep at night. - - True. 😴 - - Using nutrition to help you sleep better?! Yes, please!! We know that sleep is vital to recovery and growth during our training. Without proper sleep, we delay recovery and increase the risk of injury. Inadequate sleep also increases our rate of perceived exhaustion & time to exhaustion. Plain and simple - good, quality sleep is imperative to our physical performance and training. - - 💥 Eating carbohydrates in the evening 💥Research is suggesting that consuming carbohydrates at our evening meal can improve sleep. One study showed athletes eating high glycemic index carbohydrates 4 hours before bed fell asleep significantly faster than those who did not. Another study found that a carbohydrate snack 45 minutes before bed increased REM sleep and decreased nighttime wakefulness. A large observational study found that the likelihood of insomnia was significantly higher in those following a low carbohydrate diet. - - 💥 Consuming tart cherries or tart cherry juice 💥 Although they are a great source of carbohydrates, tart cherries also contain melatonin and specific antioxidants with anti-inflammatory properties that have been shown to help us sleep better. One study showed drinking 30mL tart cherry concentrate 2x daily improved sleep duration and quality. Another study found less insomnia and less night time waking compared to placebo. 🍒 - - What <nutritionally> can disrupt sleep? caffeine and alcohol - depending on the timing and amount. Has anyone noticed how nutrition impacts their sleep?! Give us your tips and tales below! #freakingtruefriday #featherstonenutrition #sleep #carbitup #carbthefup #tartcherry #sportsperformance #sportsdietitian #sportsnutrition #runnernutrition #nutritionforrunners #performancenutrition

Sometimes ya gotta cut your losses and move on. - - Like this Chimicurri Tofu wrap.... I thought it seemed like a good idea. I thought it was gonna taste delicious, but it did not. It wasn’t good. I’ve been holding onto the recipe thinking I’d figure out how to salvage it because I REALLY wanted it to be delicious. - - Or, like a race I signed up for this weekend. Last year I made the goal to complete the @akronmarathon race series. It wasn’t about the extra medal and more about... it finally felt like the year I had enough control of my schedule and time to make it happen. But it’s not gonna happen. Running the half this weekend isn’t in the cards for my goals this Fall. At first I was upset, but I’m gonna cut this loss too. And move on. <<Because forcing things to “fit” into MY plan has never served me well in the end 😉>> - - Is this called adulting?! Anybody else moving on from something this week?! Tofu or Racing 🤣 Whether you’re in the sad stage or the relieved stage.... I’m here for that 😉 #latertofuwrap #goodluckrunners #akrun #movingon #adultingishard

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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