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

Join the Greenletes Facebook Group
IG: @greenletes

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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: 

• 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

Join the Greenletes Facebook Group
IG: @greenletes

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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:

• 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!

Join the Greenletes Facebook Group
IG: @greenletes

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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:

• 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 

Join the Greenletes Facebook Group
IG: @greenletes

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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

Join the Greenletes Facebook Group
IG: @greenletes

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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: 

• 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

Join the Greenletes Facebook Group
IG: @greenletes

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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. 

Join the Greenletes Facebook Group
IG: @greenletes

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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: 

• 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  

Join the Greenletes Facebook Group
IG: @greenletes

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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/

Join the Greenletes Facebook Group
IG: @greenletes

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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:

• 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

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

Get my RD-approved tips for beating gas and bloating on a plant-based diet!

Read more here: https://greenletes.com/gas-bloating/

Join the Greenletes Facebook Group
IG: @greenletes

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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:

• how nutrition differs from running to triathlons
• how athletes know if they are fueling enough during a training cycle
• supplements for triathletes
• How to handle unexpected gut issues on race day?
• How to carry fuel while training and on race day
• What foods best support recovery after completing a triathlon?
• Training in a pool in vs open water swim 

Head to Chrissy's website for triathlon training plans and follow her!
And follow @greenletes and check out www.greenletes.com

Join the Greenletes Facebook Group
IG: @greenletes

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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:

• how psychological factors play into sport
• whether or not athletes are open to mental health discussions
• how to manage pre-competition anxiety
• How the idea of perfectionism play into an athlete’s mental health
• How athlete’s can balance the idea of wanting to win/be the best and also not beat themselves up if they don’t win.
• the definition of mental toughness and how can athlete’s harness it

Connect with Dr. Gunter or visit her website. 

Join the Greenletes Facebook Group
IG: @greenletes

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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. 

Join the Greenletes Facebook Group
IG: @greenletes

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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. 

Join the Greenletes Facebook Group
IG: @greenletes

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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/

Join the Greenletes Facebook Group
IG: @greenletes

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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

Join the Greenletes Facebook Group
IG: @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: 

• Growing up abroad and how that shaped Jenn as a person and an athlete 
• Surviving a fatal car crash and the role it played in igniting a passion for climbing 
• What training is involved to be the first woman to complete the Seven Second Summits 
• About the hikes. Are you carrying everything you need on your back?
• How to factor in nutrition for the hike and how many calories she eats while hiking 
• How to keep your meals balanced and fuel yourself as a vegetarian mountaineer and athlete 
• Balancing being a mountaineer and mom to seven kids

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

Join the Greenletes Facebook Group
IG: @greenletes

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In this episode, Natalie chats with Sarah Schlichter, a Registered Dietitian with her Master’s in Public Health, and a Freelance Writer. Sarah is the Cohost of the podcast, Nail Your Nutrition, and the creator of the blog and brand, Bucket List Tummy. She is an avid runner, a wife, and a mother. 

In this episode, Natalie and Sarah Discuss: 

• Sarah’s experience running during pregnancy and after giving birth
• How to maintain your identity as a runner during pregnancy
• Nutrition while running throughout pregnancy
• What to do if you don’t feel up to running 6 weeks postpartum 
• Dealing with postpartum body image issues
• Does running affect milk supply?
• Running long distances with kids

Resources:

Follow Sarah on IG or visit her blog
Check out her new podcast

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

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

I was recently asked to give the commencement address to the Teacher's College Columbia University Dietetic Intern Class of 2021. As a preceptor to several interns, I was absolutely honored and delighted to share my words of wisdom with them. In the address, I chat about my experience with imposter syndrome and finding the joy and passion in what you do. I share how I found my unique role in the nutrition field and why everyone should strive to do something that makes them happy on a daily basis. Although the talk is for RDs-to-be, I think it will resonate with anyone who wants to be passionate about their career. 

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

Taylor Knox is a hall of fame professional surfer who has had one of the longest and most noteworthy careers on the ASP World Tour. Now 50, Knox remains a high performance athlete who credits his sustained health and stamina to a largely plant-based lifestyle. Taylor is co-founder of Arc Method age reverse conditioning, as well as an investor in Mikuna Foods. 

In this episode, Natalie and Taylor discuss:

• Taylor suffered a serious back injury at 15. He discusses the role of fitness and nutrition in his road to recovery.
• When Taylor decided to go plant-based
• Nutrition considerations for surfing. How is it similar and different from other endurance sports? 
• Taylor's role with Mikuna Foods, the first company to bring superbean Chocho to the US market. What is Chocho and why he thinks it’s worth investing in
• Taylor's online program called Arc, or age reverse conditioning. Is it really possible to reverse the effects of aging through conditioning? 

Resources:
Follow @greenletes and visit www.greenletes.com

We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

In this episode, Natalie chats with Emily Hutchins, who is a Certified Personal Trainer, NASM Performance Enhancement Specialist & Corrective Exercise Specialist, Nike Master Trainer, Nike Run Coach and owner of On Your Mark Studios in Chicago. 

In this episode, Natalie and Emily discuss: 

• Emily's career journey and how she ended up opening On Your Mark Studios
• The importance of both strength and mobility training for performance 
• How often should you incorporate strength training into your routine when you're training for a marathon
• Good resources for those who can't afford to work with a personal trainer but who would like to learn more about strength training to avoid injury
• Counseling athletes to recover and whether to focus on complete rest or recovery exercises
• How Emily responds when clients ask her about nutrition 

Resources:
Follow Emily on IG at @em.hutchins  or visit her website  

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

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

In this episode, Natalie chats with Frances Largeman-Roth, who is a Registered Dietitian Nutritionist, a New York Times best selling author and nationally recognized nutrition and wellness expert. Her latest book, Smoothies & Juices: Prevention Healing Kitchen, was released in September 2020. 
 
In this episode, Natalie and Frances discuss:

• who protein powders are right for
• research on the difference in bioavailability between whey protein powder and plant-based protein powder
• the different sources of protein powder, like whey, soy, pea, hemp, rice. Is one considered best?
• what ingredients should people avoid/ look out for in protein powders
• sweeteners in protein powders 
• how to use protein powders

Resources:
TODAY.com article on protein powders
Follow Frances on IG or visit her website
Buy her book (affiliate link): Smoothies & Juices: Prevention Healing Kitchen

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

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

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: 

• What are some special nutrition considerations for mountain sports? 
• Should you just rely on carbohydrates for fuel? Should you add in other nutrients besides carbs? 
• What nutrients the body relies on for lower intensity exercise.
• How to you carry fuel and hydration with you during long outdoor events
• How the elements, like extreme heat or cold, factor into nutrition

Follow Vic or check out his website. 

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

In this episode, Natalie chats with President and CEO of the Produce for Better Health (PBH) Foundation, Wendy Reinhardt Kapsak. PBH is a non-profit organization committed to transforming how people think about and enjoy fruits and vegetables. This episode focuses on a new report called State Of The Plate, which details that Americans are severely under consuming fruits and veggies. 

Natalie and Wendy discuss:

•  the long term health implications of Americans under consuming fruits and veggies 
• why people are under consuming fruits and vegetables, even when they know the beneficial
• Is this a global problem, or America specific?
• why we are seeing a decline in produce consumption if motivation is high 
• budget friendly ways people can increase fruit and vegetable consumption?
• how the pandemic changed peoples’ consumption of fruits and vegetables?

Resources
Follow Produce for Better Health @fruitsandveggies or visit their website. 

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

Join the Greenletes Facebook Group
IG: @greenletes

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Natalie chats with Starla Garcia, Registered Dietitian and owner of The Healthy Shine, LLC, 2020 Olympic Trials Qualifier, and body and cultural diversity advocate. Her journey to wellness came after battling an eating disorder as a Latina student-athlete during her collegiate years. That experience was the catalyst that set her on the path of intuitive eating and developing a healthy relationship with cultural foods and exercise. 

In this episode, Natalie and Starla discuss:

• Starla's history with an eating disorder while being a collegiate runner and how she overcame it to become a Registered Dietitian
• The biggest nutrition related mistakes runners make
• How to navigate diet culture among runners
• Managing GI issues among runners
• How runners can tell if they are underfueling
• How white runners can be allies for BIPOC runners
• What Starla wishes she could go back and tell her younger runner self 

Resources:
Follow Starla on IG at @starla_shines or visit www.thehealthyshine.com

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

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

Natalie chats with Taylor Thomas, the founder and head coach of Thomas Endurance Coaching (TEC). He's also the host of the popular podcast Endurance Minded, a writer, speaker, coach, and head of business development at TEC. His passion is ensuring that athletes have the tools, knowledge, and relationships they need to pursue their goals.
 
In this chat, Natalie and Taylor discuss:

• Why the mental and psychological side of endurance sports is so important
• Why some athletes are motivated to push themselves to the brink
• How Taylor works with athletes to avoid and treat burnout 
• How athletes can manage the mental side of injuries and having to take long periods of time off
• Tips for translating the mental fortitude learned through endurance sports into  everyday life

Resources:
Follow TEC on Instagram, Twitter, YouTube, and Facebook.

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

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

In this episode, Natalie chats with Mary Ellen Kelly, a Sports Dietitian who has worked with professional and collegiate athletes. Mary Ellen was the Miami Dolphins’ full time Sports RD from November 2014 through March 2018 and was the head Sports RD at the University of North Carolina, Chapel Hill from 2011-14.

In this episode, we chat about:

• whether or not there are different nutrition recommendations for a sprinting versus endurance sport? 
• Top tips for reducing inflammation in athletes
• how alcohol affects athletic performance
• how to approach eating well for sport when you’re not preparing the meal or eating on-the-go
• her thoughts on plant-based eating among competitive athletes? 
• Protein powders and protein shakes and whether or not they are beneficial for athletes
• Info for aspiring dietitians who want to get into sports dietetics

Resources:
More info on the SNIP Immersion Program

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

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

Angie Asche is a board-certified specialist in sports dietetics and a certified clinical exercise physiologist, as well as the owner Eleat Sports Nutrition. She works with high school, college, and professional athletes nationwide. She is also the author of the book Fuel Your Body, which will be released May 11th. In this episode, Natalie and Angie chat through common fad diets that pop up among athletes, as well as top sports nutrition myths and misconceptions like: 

• Lower body fat always equals an improvement in performance.
• Your body can only absorb 20-30 grams of protein per meal.
• Endurance athletes have lower protein needs than strength athletes.
• Coconut water is more hydrating than a sports drink.
• If you’re craving a certain food, your body needs those nutrients.

Resources:
Follow Angie on IG @eleatnutrition and visit her website www.eleatnutrition.com
Pre-order her book (affiliate link): Fuel Your Body

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

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

Natalie welcomes back Registered Dietitian Ginger Hultin to chat about her new book How To Eat To Beat Disease. In this episode, Ginger discusses the body's 5 defense systems and the role they play in disease prevention. We do a deep dive into:

• the immune system, how it works and foods that strengthen it
• the microbiome and foods that feed the good bacteria in the gut
• DNA health
• stem cells and the role they play on overall health
• angiogenesis-- what it means and how it helps the body fight against disease

Resources:
To hear more from Ginger, listen to episode #2 about Nutrigenomics
Get Ginger's book (affiliate link): How To Eat To Beat Disease
Follow Ginger on social media @champagnenutrition and visit her website: www.champagnenutrition.com

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

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

In this episode, we recognize National Infertility Awareness Week and chat with Registered Dietitian and fertility expert Liz Shaw. After sharing her own struggles with fertility, Liz answers questions about nutrition and fitness and how they impact fertility. Natalie and Liz discuss:

• Why infertility isn't always talked about
• Whether or not it's actually possible to “increase fertility” with food or exercise
• Does being vegan or vegetarian or restricting food groups impact fertility?
• Does running have an impact on fertility?
•  Misconceptions around fertility or IVF
• Are there any special dietary considerations for someone going through IVF? 
• Nutrition considerations for someone going through an egg retrieval
• Whether or not pineapple can make you more fertile

Resources:

• Follow Liz on Instagram @shawsimpleswaps and visit her blog, Shaw’s Simple Swaps.
• Check out the Stress Free IVF guide!
• Follow Natalie @greenletes or visit www.greenletes.com
• Runner's World article about fat
• RESOLVE Support Groups

We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

In this episode, Natalie talks about all things protein! She starts with an intro about protein and the constant confusion she sees regarding this macronutrients. Then she gives you the low-down on all things protein, including:

• what's the general recommendation for protein and how does this differ for athletes?
• should you actually follow these recommendations?
• the  timing of the "recovery window" and the importance of spreading protein intake throughout the day
• why protein is crucial for appetite control
• do plant-based eaters get enough protein?
• are plant-based proteins absorbed as well as animal proteins?
• plant-based protein sources and how they stack up to animal proteins

Resources:
4- Week Plant-Based Athlete Roadmap

Follow Natalie @greenletes and visit www.greenletes.com

We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

In this episode, Natalie chats with Pratik Patel, a Registered Dietitian who has experience working with collegiate and pro athletes. Most recently, he was the Assistant Coach with the New York Giants as the Director of Performance Nutrition and Assistant Strength and Conditioning Coach. 

We discuss: 

• His journey in the field of nutrition and how he ended up working with the NY Giants
• What it is like working with high-level athletes and whether or not they listen to his nutrition advice
• How different positions have different nutrition plans 
• Nutrition trends and misconceptions among pro athletes 
• How creatine and BCAA supplements can aid performance 
• How diet trends, such as going vegan, are popular among pro athletes and his thoughts on these trends
• Difference between on- and off-season nutrition 

Resources:

Follow Pratik on Twitter and Instagram!

And follow Natalie @greenletes or visit www.greenletes.com

We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

In this solo episode, I chat through the solution to a problem that many plant-based eaters face. How do I eat plant-based meals when everyone else in my household or support circle eats animal products? This is a huge struggle for many people who cook for their families or like to go out to eat with meat eaters. In this episode, I provide suggestions for eating plant-based even if everyone around you wants meat. I chat about:

• Setting parameters for yourself- what does plant-based eating mean to you? Why are you doing it?
• Understanding that this is your own choice and you can't force it on others
• Introducing new foods in your household and doing so gradually
• Compromising with meat eaters
• Seeking out a plant-based community

I also give practical tips from people who are in this exact situation on how to handle meal time, from creating a meal that is largely based in plants to letting everyone build their own meals!

Resources:
CLOSED: Leave a rating & enter your username in this form to be entered to win a $50 Amazon gift card!

4 Week Plant-Based Athlete Roadmap: https://greenletes.com/four-week-plant-based-athlete-roadmap/

And don't forget to follow Natalie @greenletes or visit www.greenletes.com

We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

In this episode, Sports RD Natalie Rizzo answers your burning questions. She chats about: 

• whether or not vegans need to supplement with Vitamin B12 and how much to take
• how to fuel two-a-days 
• why you may be hungry at night on a plant-based diet
• do men have a faster metabolism than women?

Submit your questions for a future Q&A here!

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

Maddie Alm is a professional runner with Team Boss and a Sports Dietitian. She started running in high school, walked onto her college cross country team and excelled to the professional level. She attributes her running success to nutrition, which is why she ultimately chose to get a Master's in Nutritional Sciences and become a Registered Dietitian. In this episode, we discuss Maddie's career and her nutrition philosophy, including: 

• how she went from soccer to walk-on cross country to professional athlete
• what she does as the Sports Dietitian for Team Boss
• her nutrition philosophy and why she thinks all foods fit in a healthy diet
• whether or not runners should strive to make "race weight"
• how she combats food rules that are pervasive in the running community
• what everyday athletes can learn from the pros
• whether or not she supports plant-based eating among runners 

Resources:
Leave a rating & enter your username in this form to be entered to win a $50 Amazon gift card!

Follow Maddie at @fueling_forward or visit her website www.fuelingforward.com

And don't forget to follow Natalie @greenletes or visit www.greenletes.com

We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

Natalie chats with Registered Dietitian and Intuitive Eating expert, Alissa Rumsey, MS, RD, CDN, CSCS. Alissa is the author of Unapologetic Eating: Make Peace With Food and Transform Your Life. 

She is the founder of Alissa Rumsey Nutrition and Wellness, a weight-inclusive nutrition practice that offers virtual counseling and online programs to help people liberate themselves from dieting, cultivate a peaceful relationship to food and their bodies, and live a more authentic, connected life. 

In this episode, Natalie and Alissa chat all about Intuitive Eating, including:

• How to actually define Intuitive Eating
• How rules and guidelines fit (or don’t fit) into Intuitive Eating 
• What the term “anti-diet” actually means and if you can be “anti-diet” and pro weight loss
• Whether or not intuitive eating can work for athletes
• How to start practicing intuitive eating

References:
Follow Alissa on social media @alissarumseyRD or visit her website www.alissarumsey.com

And buy her book (affiliate link) Unapologetic Eating 

And don't forget to follow Natalie @greenletes and visit www.greenletes.com

If you like this podcast, please rate and subscribe!

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

Let's talk about all things sugar, and whether or not it's "bad" for athletes. Samantha Cassetty is a nationally recognized food, nutrition, and wellness expert and the co-author of Sugar Shock. In this episode Natalie and Sam chat about:

• the difference between natural and added sugars 
• whether or not fruit (and dried fruit) have "too much sugar"
• the "sugar cycle" and how to break it
• how to satisfy sugar cravings
• different forms of sugar and whether one is healthier than another
• the low down on artificial sweeteners, stevia and monkfruit
• how added sugars in sports drinks benefit athletes
• the glycemic index and if it's helpful for athletes

Resources:
SHAPE article on Sports Drinks: https://www.shape.com/healthy-eating/healthy-drinks/guide-to-sports-drinks

Follow Sam on social media @nutritionistsam or visit her website samanthacassetty.com
Buy Sam's book Sugar Shock! (affiliate link)

Follow Natalie on social media @greenletes or visit greenletes.com

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

In this episode, Natalie chats with Marie Spano, MS, RD, CSCS, CSSD, one of the country’s leading sports nutritionists. She is the consulting major league sports dietitian for the Atlanta Braves. Spano previously worked for the Atlanta Falcons, Atlanta Hawks, Atlanta Thrashers and Blackzillians. She is also the lead author of Nutrition for Sport, Exercise and Health and co-editor of the NSCA’s Guide to Exercise and Sport Nutrition.

Natalie and Marie discuss:

• Marie's career journey and how she ended up working with pro athletes
• Whether or not pro athletes are open to nutrition advice
•  The unique pressures and body image issues that many athletes face in competitive sports
• What she thinks about the plant-based/vegan trend among competitive athletes
• Sports nutrition misconceptions that Marie gets asked about the most
• New issues with the sports nutrition world since the beginning of this pandemic

Follow Marie on social media https://www.instagram.com/mariespano/ or visit her website https://www.mariespano.com/

And follow Natalie @greenletes or visit www.greenletes.com 

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

In this episode, Natalie talks with fellow runner Heather Mayer Irvine about all things running and writing! Heather is the former food and nutrition editor at Runner’s World. She chats about  how she got her start in journalism (including self publishing a newspaper at 8 years old) and how she landed her #dreamjob at Runner’s World through Twitter.  I ask Heather how she went about sourcing credible nutrition information and her favorite story that she’s ever written. Heather discusses what it was like to write The Runner’s World Vegetarian Cookbook and what she’s learned about herself through running.

Reference: 

Follow Heather on social media www.instagram.com/runsonfuel or visit her website www.heathermayerirvinwrites.com 

The Runner’s World Vegetarian Cookbook (affiliate link): https://amzn.to/2PG8obr

And don’t forget to follow www.instagram.com/greenletes  and visit www.greenletes.com

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

In this episode, Natalie chats with Seattle-based dietitian Ginger Hultin, MS, RDN for a dive into the world of nutrigenomics! Ginger gives a simple definition of nutrigenomics, discusses what information the test can show, and talks about how she uses it within her own practice. We also touch on specific genes that can be indicators of nutrient status, along with how understanding your own nutrigenomics can be helpful for professional or recreational athletes in terms of recovery. 

References:

Follow Ginger on social media www.instagram.com/champagnenutrition and visit her website: www.champagnenutrition.com

The Anti-Inflammatory Diet Meal Prep Cookbook (affiliate link): https://amzn.to/3rsXVOt 

And don’t forget to follow www.instagram.com/greenletes  and visit www.greenletes.com

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

In this intro solo podcast, we chat all about what pushed host Natalie Rizzo to become a vegetarian and plant-based athlete. Natalie is a Sports Dietitian and the founder of Greenletes.  We chat about:

• Natalie's mission as a plant-based Sports RD
• Why this Dietitian is trying to get you to eat more plants
• The moment that Natalie decided to be a full-time plant-based eater
• Whether or not it was tough to transition to a vegetarian diet and run marathons at the same time

Resources:
www.greenletes.com
IG: www.instagrams.com/greenletes
Free Plant-Based Meal Plan: https://nutrition-natalie.ck.page/008495e5a7

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

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:

• Sun's journey as a plant-based athlete and how he recognized he was underfueling for sport.
• What is Rewire Fitness and what’s the mission of the company? 
• What is mental fitness and why is it important?
• His personal stories about mental conditioning for sport. 
• Tools athletes can use to prevent burnout? 
• Sun's favorite training & recovery recipes

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

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

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

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: 

• How ultra nutrition is different from marathon nutrition
• Whether or not she recommends that ultra-marathoners track calories
• How many grams of carbs should someone eat per hour while running for hours on end
• How to fuel during an ultra--should you use sports products or whole foods or a mix of both?
• How to incorporate protein and fat into fueling
• Can ultra runners adapt to use fat as fuel?
• Ultra-marathon hydration needs and how to meet them 
• How will someone know if they are eating too much or too little

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

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

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: 

• Her meal prepping journey
• The benefits of meal prep, particularly for athletes
• How to go about picking and organizing meals for the week?
• Tips for cooking multiple meal at once 
• Are there certain foods that are easier to meal prep?
• Tips to include packages foods into meal prepping
• How to make meal prepping less overwhelming
  
  

Follow Nicole @nicoleosinga_rd and Natalie @greenletes.

Read more about meal prepping here: https://greenletes.com/plant-based-meal-prep-athlete/

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance

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?

Follow @greenletes and visit www.greenletes.com for more. 

Join the Greenletes Facebook Group
IG: @greenletes

📕: Planted Performance