Greenletes Podcast

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 [email protected]

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: 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 [email protected]

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: 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 [email protected]

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: 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 [email protected]

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: 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 [email protected]

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: 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!

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: 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

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: 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 

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: 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

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: 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

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance