Natalie speaks with Registered Dietitian and Diabetes expert Erin Palinski-Wade to get to the bottom of blood sugar for athletes. They discuss:
Follow Erin @erinpalinskiwade
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McKale Montgomery is an Assistant Professor at Oklahoma State University, as well as a nutritional science researcher. She specializes in iron, specifically how changes in cellular iron affect disease progression. She's also a competitive marathon runner. In this episode, we chat about:
Read the Runner's World article about McKale here! And follow her on Twitter
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Dr. Kensa Gunter is a clinical and sport psychologist based in Atlanta, GA where she provides individual counseling, mental skills training, and consultation services to athletes and organizations. In this episode, we discuss:
Connect with Dr. Gunter or visit her website.
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Natalie chats with Vic Johnson, a nutrition coach for outdoor athletes and an outdoor endurance athlete, who has competed in trail and ultra running, triathlons, and cycling.
They discuss:
Follow Vic or check out his website.
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In this episode, Sports RD Natalie Rizzo answers your burning questions. She chats about:
Submit your questions for a future Q&A here!
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In this episode, Natalie chats with Sun Sachs, the CEO & Co-founder of Rewire Fitness, the first mental fitness platform that helps athletes reach their full potential and avoid burnout by providing tools that improve mindset, readiness and resilience. They discuss:
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I'm back and ready to talk about nutrition for long runs! In this episode, we discuss:
how many grams of carbs you need before and during a long run, different types of long run fuel, the importance of hydration on your energy levels and how recovery plays a role in how you feel while running.
Join GREENLETES U!
Learn more from me in my FREE 5-Day Mini Course: Fuel Your Fitness with Plants.
And check out my book: Planted Performance
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IG: @greenletes
Julie Shobe is a Registered Dietitian Nutritionist and ultra runner. She helps ultra runners learn how to improve their fueling before, during, and after running so they can dial in their nutrition during training and ultimately race faster. In this episode, we chat about:
You can find Julie on Instagram @ultra.runner.nutrition or email fuelingultras@gmail.com
Julie's course is located here!
Connect with Natalie @greenletes or visit www.greenletes.com
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Today is all about meal prepping for plant-based people! Welcome Nicole Osinga, a Registered Dietitian in the Greater Toronto Area. You can find Nicole on local or national TV and on Instagram/TikTok, where she is known as the 'Plant-Based Meal Prep Expert' and has an audience of over 100 K on Instagram and 44 K on TikTok.
We chat about:
Follow Nicole @nicoleosinga_rd and Natalie @greenletes.
Read more about meal prepping here: https://greenletes.com/plant-based-meal-prep-athlete/
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Let's talk about carbs! Will the extra carbs in plant-based protein make you gain weight or cause health issues, or are they a healthy part of your diet?
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Ginger Hultin is a Seattle-based Registered Dietitian, who has worked with hundreds of clients to help them reach their weight loss goals. She has a new ebook called Meal Prep For Weight Loss 101.
In this episode, Natalie and Ginger chat about:
Follow Ginger @champagnenutrition and Natalie @greenletes
Visit www.greenletes.com for more info!
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Welcome to the Marathon episode! Today's guest is Ali Nolan, the author of Master the Marathon: The Ultimate Training Guide for Women. She writes for Runner's World, Women's Running, Livestrong, and Self and works as an audience producer for This is Alabama. She's run three marathons and countless other races. We chat about:
Follow Ali at @alialinol
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This week's 5-minute Friday gives simple tips to incorporate meal prepping into your weekly routine!
Read more here: https://greenletes.com/plant-based-meal-prep-athlete/
And download the Free meal plan here: https://nutrition-natalie.ck.page
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Jackie Newgent, RDN, CDN, is a plant-forward registered dietitian nutritionist, classically-trained chef, award-winning cookbook author, professional recipe developer, media personality, spokesperson, and food writer. She’s the author of five cookbooks, including her newest, The Clean & Simple Diabetes Cookbook. She is a private plant-based cooking coach and a former healthy cooking instructor at the Institute of Culinary Education. We chatted about:
Follow Jackie and visit her website.
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Spend 5-minutes with Natalie learning about how much processed food is okay to eat and the difference between ultra-processed food and other "processed" foods that may be okay to eat.
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Wendy Sterling, MS, RD, CSSD, CEDRD-S is a Certified Eating Disorder Registered Dietitian and Approved Supervisor through the International Eating Association of Eating Disorder Professionals, and a Board-Certified Specialist in Sports Dietetics in the Bay Area in California. She has consulted for the Oakland Athletics, Golden State Warriors, NY Jets, and NY Islanders. Her newest book, A Parent's Guide to Diet-Free Living, Exercise and Body Image, just came out this past March 2022. In this episode, we chat about:
Check out Wendy's website at: www.sterlingnutrition.com. Follow her on Instagram at @wendy_sterling and @platebyplateapproach or Twitter: @WendyMSRD.
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Special Thursday release due to the holiday weekend! Should you eat less on rest days? How to know how much to eat and the nutrients you should include on rest days.
Read more about this topic: https://greenletes.com/rest-day-nutrition-and-meal-plan/
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Alyssa Lavy, MS, RD, CDN is a registered dietitian, who focuses on digestive health, using her foodie-first approach. In this episode, we chat about everything you've ever wanted to know about GI issues, including:
Learn more about Alyssa and follow her @alyssalavyrd
Trust Your Gut Course
And follow Natalie @greenletes or www.greenletes.com
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Get my RD-approved tips for beating gas and bloating on a plant-based diet!
Read more here: https://greenletes.com/gas-bloating/
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Let's chat about triathlon nutrition! Chrissy Carroll is an RD, an RRCA Running Coach and a USAT Level I Triathlon Coach. She discusses:
Head to Chrissy's website for triathlon training plans and follow her!
And follow @greenletes and check out www.greenletes.com
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For this week's 5-minute Friday, I'm answering the question "Does running make me hungrier?" I chat about some research that looks at the effects of exercise on ghrelin (the hunger hormone).
Follow @greenletes or email podcast@greenletes.com to submit your questions for future episodes.
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Bone health is something that athletes don't think about enough. This episode dives into the science of bones, including how bones grow and develop and when you start losing bone density. I chat with Andrea Giancoli, MPH, RD, the Nutrition Advisor for the California Prune Board, about nutrients and foods that can protect bones.
We also discuss some really interesting studies featuring prunes. Study links below:
Prunes may protect you from fracture risk
Prunes have also been shown to lower inflammation, decrease oxidation and increase antioxidant activity
Learn more about California Prunes here!
Follow @greenletes and check out this Chocolate Smoothie, made with prunes.
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Introducing the new series: 5-minute Friday! I spend 5 minutes every Friday answering your sports nutrition and plant-based eating questions. Today I'm responding to a listener who asked:
"I recently switched to a plant-based diet, and I feel like I'm always cold. Why?"
Submit your own question to podcasts@greenletes.com
Follow me @greenletes
Read more about plant-based iron here: https://greenletes.com/plant-based-sources-of-iron/
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IG: @greenletes
Welcome to Season 2 of the Greenletes Podcast! I'm giving a little life update on what I've been up to since Season 1, including my infertility, IVF and pregnancy journey. I'm chatting about how we ended up doing IVF, my biggest fears during all of it and how it impacted me as an athlete. I also discuss my pregnancy journey and running until I was 33 weeks pregnant, my recovery from a C-section and my postpartum half marathon.
I'd love to hear from other infertility and IVF athlete warriors! Follow me: @greenletes
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In this episode, Natalie chats with Jenn Drummond, creator of Bold Brave Beautiful. Jenn is a mountaineer and mom of seven that is on a mission to become the first woman to climb The Seven Second Summits (the second-tallest mountains on each continent).
In this episode, Natalie and Jenn discuss:
Resources:
Follow Jenn on IG or visit her website
Check out her summit notes
And don't forget to follow @greenletes and visit www.greenletes.com
We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
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IG: @greenletes