Greenletes Podcast – Détails, épisodes et analyse

Natalie speaks with Registered Dietitian and Diabetes expert Erin Palinski-Wade to get to the bottom of blood sugar for athletes. They discuss:

• Why athletes are wearing continuous glucose monitors and whether or not they are recommended for all athletes 
• Do spikes in blood glucose do any long-term damage to the body?
• Is your insulin sensitivity heightened during the anabolic window, and does this help with muscle building?  
• What is the glycemic index and why do people talk about it so much?
• If someone doesn’t have Diabetes, should they care about the glycemic index? 

Follow Erin @erinpalinskiwade

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📕: Planted Performance

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: 

• How she started running and her journey to the Olympic Trials
• How she balances mom-ing (yes, it’s a verb), work, and competitive running
• Why iron is her favorite nutrient
• Do runners lose more iron than everyday people? How common is foot strike hemolysis? 
• What about plant-based athletes— is it inevitable that they will be iron deficient?
• Has research found a link between iron and cognitive decline? 
• The relevance of iron in cancer and chemotherapy 

Read the Runner's World article about McKale here! And follow her on Twitter

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📕: Planted Performance

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:

• Your "why" behind wanting to lose weight
• How much weight is it realistic to lose in a month 
• Are calorie trackers harmful or helpful?
• Do you have to cook all your own meals in order to lose weight?
• Do some people just have a slow metabolism that prohibits weight loss?
• The biggest weight loss mistakes people make
• Should you worry about the carbs in beans and legumes if you're trying to lose weight

Follow Ginger @champagnenutrition and Natalie @greenletes
Visit www.greenletes.com for more info!

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📕: Planted Performance

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:

• How female runners differ from male runners. What do they need to think about when tackling a marathon?
• What’s the first thing someone should do if they are considering running a marathon for the first time? 
• Why you need an intrinsic goal to stay motivated during marathon training 
• How to tell if you're a beginner, intermediate or advanced runner 
• What else goes into marathon training besides the actual physical training
• The biggest training mistake among marathon runners

Follow Ali at @alialinol
Follow Natalie @greenletes and visit www.greenletes.com 

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📕: Planted Performance

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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📕: Planted Performance

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: 

• Her definition of "plant forward"
• Her journey to becoming a chef
• Whether or not it's difficult to develop a well-balanced meal without animal products
• Jackie's favorite plant-based proteins
• Alternatives for dairy and eggs 
• Creative ways to use plants for anyone who is stuck in a cooking rut
• Tips for those who find cooking intimidating to help them get started in the kitchen 
• How to serve a plant-based meal that meat eaters will enjoy

Follow Jackie and visit her website.
Follow me @greenletes and visit www.greenletes.com

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📕: Planted Performance

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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📕: Planted Performance

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: 

• The difference between an eating disorder and disordered eating
• Factors that play into the development of eating disorders 
• How eating disorders are diagnosed
• Is there any particular sport or population that is at a greater risk of disordered eating and eating disorders? 
• Differences in eating disorders between males and females
• What can an athlete do if they think they have an eating disorder? 
• Wendy's plate by plate approach

Check out Wendy's website at: www.sterlingnutrition.com. Follow her on Instagram at @wendy_sterling and @platebyplateapproach   or  Twitter: @WendyMSRD.

Follow Natalie @greenletes or visit www.greenletes.com  

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📕: Planted Performance

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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📕: Planted Performance

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:

• Common GI issues among athletes
• What’s the difference between IBS and IBD?
• How can someone tell if they have a sensitive stomach or a condition, like IBS?
• What are the most common culprits of runner’s trots?
• the low FODMAP diet and its implications for athletes
• Why plant-based proteins may make you bloated and what you can do to banish the bloat
• If someone has IBS, can they still try to use sports supplements, like sports drinks, gummies and gels?

Learn more about Alyssa and follow her @alyssalavyrd
Trust Your Gut Course

And follow Natalie @greenletes or www.greenletes.com

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📕: Planted Performance