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Sometimes, inspiration for a recipe strikes when I’m in the shower or on a run. That’s what happened with this flavor combination. I was in the middle of some mundane task, thinking about what I wanted for dinner, and the idea to marinate butternut squash in a chili honey lime dressing popped into my head. “But butternut squash by itself does not make a dinner, so what do I pair it with?,” was my next thought. Well, my cupboard is always stocked with plenty of whole grains, sauces and taco shells. And I hadn’t had crunchy tacos in a while, which gave me an idea. After some experimenting, these Chili Honey Lime Butternut Squash Tacos were born! The soft texture of butternut squash pairs really well with a crunchy taco, and I threw in some black beans for protein and topped it with a really simple slaw. I like to walk you through the recipe development process to show you how simple it can be to make healthy food tasty and whip up a dinner in a flash. These Chili Honey Lime Butternut Squash tacos are a combination of sweet, savory and tangy, and they have varying textures that creates […]

The post Chili Honey Lime Butternut Squash Tacos appeared first on Nutrition à la Natalie.

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Disclosure: I received a complimentary DEXA Scan in exchange for this review. I was not compensated for my time. All opinions are my own. I recently had the opportunity to receive a DEXA Scan, and I jumped at the chance. I’ve never had any body fat testing performed in the past, and I thought this would be an interesting opportunity to assess my overall body composition. If you’re like, “WTF is a DEXA scan?”, I’ve got you covered with everything you need to know about this test. Like this info? Pin it for later or share it with a friend! What is a DEXA Scan? DEXA stands for dual-energy absorptiometry (DEXA). It’s a quick and painless X-ray procedure that measures your body fat percentage and bone mass. DEXA is backed with hundreds of scientific studies, and many elite athletes use it to measure their overall body composition. During a DEXA scan, you lay flat on a table and remain fully-clothed. Unlike an MRI, you are not enclosed in a tube, so you don’t get the claustrophobic feeling. The scan takes about seven minutes, and you get an overall reading minutes later. The DEXA scan usually costs around $150. My Results […]

The post 5 Reasons To Get A DEXA Scan appeared first on Nutrition à la Natalie.

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“Gluten free” is a phrase that has spread like wildfire over the last few years, and it’s often used to market packaged foods (spoiler alert–gluten free oreos are not any healthier!). For athletes, going gluten free may seem impossible since so many fueling carbs contain gluten. But I’m here to tell you it’s absolutely doable! While it’s important to focus on the items that you need to eliminate, I also like to emphasize all of the amazing foods that you CAN eat. It can often feel a bit overwhelming at first (especially for those with Celiac that can get extremely sick from consuming gluten), but eliminating gluten quickly turns into a way of life after a short period of time! What is gluten? First, let me say that going gluten-free is not necessary for a “healthy” diet–there are plenty of gluten “full” grains that are great for you! Yet, some people need to avoid gluten if they have Celiac Disease or an intolerance/sensitivity. Others just say they feel better when avoiding gluten. If you’re new to the gluten free life, here’s a quick rundown of what ‘gluten’ actually means. The Celiac Disease Foundation defines gluten as the proteins found in […]

The post How To Fuel If You’re Gluten Free appeared first on Nutrition à la Natalie.

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Disclosure: This blog post is sponsored by the Can Manufacturers Institute, as part the Cans Get You Cooking initiative. All opinions are my own. Thanks for supporting the brands that make this blog possible! February is National Canned Food Month! If there’s one thing I’ve learned in my years of blogging, it’s that you guys crave simple, tasty and nutritious recipes – and that’s where canned food comes into play. Canned food is not only delicious – it is nutritious, good for the environment and supports the economy.  To celebrate this important month, I’ve got a new recipe today that’s made up almost entirely of ingredients from your cupboard, or ‘cantry’ as I like to call it. Thanks to the help of canned foods, this Coconut Fried Rice is ridiculously easy to make, proving that you CAN make a healthy and tasty dish with the ingredients you already have in your home (I had to make that joke at least once in this post—don’t hate me). To make a healthier alternative to a take-out staple, I used canned coconut milk, canned carrots, canned peas, brown rice, eggs, ground ginger and soy sauce. If you’re wondering why I chose canned veggies […]

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Fueling for a half marathon shouldn’t be complicated. Sure, there are some basic nutrition rules you need to know and race day nutrition definitely requires some planning, but mastering some simple techniques will set you on the path to a PR. Luckily, you don’t need to figure it all out on your own. As a Registered Dietitian and marathon runner, I’m sharing my top 10 tips to help you ace your ½ marathon and perform at your best. Fuel properly for training runs Whether you’re an experienced marathoner or a first-timer, it’s important to go into every training run properly fueled. Although the amount of fuel you need varies based on mileage, a good rule of thumb is to eat some simple carbs (fruit, dried fruit, low-fiber grains, 100% juice), at least 90 minutes before a run. For more specifics on pre-run fueling and examples, check out The No-Brainer Nutrition Guide For Every Runner. 2. Recover from training runs Half marathon training runs differ from the non-training “fun run” because they often include speed and hill workouts. With that, recovery nutrition becomes essential for repairing and refueling tired muscles to make tomorrow’s workout easier. Have a mixture of carbs and […]

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Well, hello there sunshine! It may be winter, but that means the sunniest fruit is in season–citrus! You may be wearing a big cozy sweater and slippers and hiding under a blanket until spring, but you can still enjoy something bright and tropical in a glass. This Sunshine Smoothie is packed with Vitamin C and protein and will make you feel happy on the dreariest of days. I’m calling it liquid sunshine because it’s comprised of some of the brightest fruits– clementine, mango, banana and coconut. Both clementines and mangoes are chock full of immune boosting Vitamin C. As a matter of fact, this smoothie will give you more than 100% of your daily value, which is great for cold and flu season. The banana and unsweetened coconut flakes add natural sweetness, so this smoothie is completely free of added sugar. There are also three other important ingredients in here–plain Greek yogurt, milk and hemp seeds. These protein sources give this smoothie a whopping 13 grams of protein and almost 300 calories. In other words, it’s a meal or a large snack for after an intense workout. Wondering how much protein you need after a workout? Check out The No-Brainer […]

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As many of my readers and social media followers know, I’ve been chasing the elusive sub 2-hour half marathon for a while now. A few years ago, I ran a 2:02 without really trying. In 2018, I ran a 2:04 in the pouring rain and only missed the 1:59 because I had to stop for a bathroom break. But 2019 is my year! I’m doing three things to make this happen: Following proper sports nutrition techniques, as outlined in The No-Brainer Nutrition Guide For Every Runner I’ve been focusing on strength and speed training, and I feel really comfortable running a 9:09 pace, also known as the pace I need to hold for 13.1 miles to get my final time under 2 hours. I created a training plan that fits my needs and schedule. Pin it below! If you plan on using this, I encourage you to answer a few questions first: What day do you have enough time for a long run? Make that Day 7 and then go from there–it’s fine if it’s not a weekend. Do you prefer another method of cross-training? If so, swap it into day A few more points: If you need to miss […]

The post How To Run A Sub 2-Hour Half Marathon (Training Plan) appeared first on Nutrition à la Natalie.

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If you’ve found this post, chances are you’re a newbie runner. Welcome to the pack! Runners are some of the best people, and it’s probably not long before you become obsessed with all things running. I picked up running at the age of 30, so I remember what it was like to train for the first time. The exciting thing is that there are plenty of new experiences in store for you, like buying new shoes and gear, trying different terrain, signing up for your first race and figuring out this thing called “fueling”, aka nutrition. Although you know about nutrition for everyday life–eat your fruits and vegetables and say no to fried stuff and processed junk–sports nutrition is a whole different animal. It may seem overwhelming, but it can become second nature with some practice and planning. Since you’re new to this, I’ve put together some tips to help get you started. 1. Pre-workout fuel is vital Your body is like a car and it needs fuel to move. Food gives you energy, and you need energy to run–it’s that simple. Running without any food in your stomach will cause feelings of fatigue. As a rule of thumb, make […]

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This blog post is sponsored by Pure Maple Syrup from Canada.All opinions are my own. Thanks for supporting the brands that make this blog possible. Eek—it’s my favorite time of the year! The holidays are upon us! Although I don’t love the freezing temps in NYC right now, I do love the month of December. Not only am I turning 35 the week before Christmas (December18th to be exact, just in case you want to send me a gift), I just love spending time with loved ones and eating and drinking all the things. As an adult, my contribution to Christmas is helping my mom prepare the feast. We make multiple courses, like antipasto, lasagna, meatballs and more! With the extensive menu, I’m always looking for simple things to add that taste really good. These Fruit & Cheese Crostini with Pure Maple Syrup fit the bill! As you probably know, I’m a pure maple syrup from Canada aficionado (seriously, it’s in all my fav recipes—Pumpkin Oat Breakfast Cookies, Maple Syrup Pesto,Tahini Maple Oat Bites and the list goes on). This year, I’ve figured out a way to include pure maple syrup from Canada at the holidays in a savory and […]

The post Fruit & Cheese Crostini with Pure Maple Syrup appeared first on Nutrition à la Natalie.

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