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Marita Radloff, RDN, LD  Registered Dietitian Nutritionist at Robins AFB ✈️ Runner + Triathlete πŸŠπŸΌβ€β™€οΈπŸš΄β€β™€οΈπŸƒβ€β™€οΈWhole foods to fuel + nourish the body πŸ“Dessert always 🍰

Saturday long run βœ… now time to refuel those muscles for tomorrow's brick workout! πŸš΄β€β™€οΈπŸƒβ€β™€οΈ One of my favorite post-workout recovery drinks is unsweetened coconut water with 2 tbsp tart cherry juice concentrate πŸ’ Coconut water replaces electrolytes lost while sweating #hellohumidity and tart cherries are loaded with anti-inflammatory properties. What exactly does that mean?
After a hard workout, tart cherries reduce muscle pain, inflammation, and oxidative stress, all of which are normal but may prohibit you from going hard again soon.
Marathon runners who drank tart cherry juice before and after an intense run were shown to have a faster recovery and less muscle pain. Cherries have also been shown to fight arthritis-related inflammation AND improve sleep quality!
Mixing electrolytes from the coconut water and tart cherry concentrate for a post-workout drink is a one-two punch recovery cocktail so you can get back on the road sooner! πŸŠπŸΌβ€β™€οΈπŸš΄β€β™€οΈπŸƒβ€β™€οΈ#dietitianapproved #tartcherryjuice #coconutwater @swansonvitamins

How I feel about #globalrunningday πŸ˜πŸ˜πŸƒβ€β™€οΈRunning is and always will be more than a 'workout' to me.
Running is hard, no matter how long you've been doing it. Doing something that's challenging every week gives you confidence to go after those #bigscarygoals. Like for me, going back to school to become a Dietitian, or conquering my fear of water 🦈 (still working on this one!) It's corny, but so true πŸ™ŒπŸΌ My favorite mantra for life and running: You can do hard things.
It can leave you feeling utterly demoralized to elated all in the span of 3.1 miles. I hope when I'm 85 I'll still be able to eek out a few miles so I can experience that range of emotions and end that run a bit better than when I started 😊

Healthy fats + filling protein + all the veggies = a salad that won't leave you hungry in an hour πŸ˜‹πŸ₯—πŸ  Carbs at lunch are essential to keep you full the rest of the day, especially if you have an afternoon training session scheduled! πŸŠπŸΌβ€β™€οΈπŸš΄πŸ»πŸƒβ€β™€οΈπŸ’ͺ🏼I meal prepped some spiralized sweet potato noodles for my lunch carb this week to fuel afternoon strength and #triathlontraining sessions!
Do it: sautΓ© 1 spiralized sweet potato with 1/2 onion for 5-7 minutes. Add some pepper and smoked paprika. That's it! Here I topped leafy greens with noodles, canned wild salmon from Costco, cherry tomatoes, kalamata olives, English πŸ₯’, and feta! πŸ’―#fuelingtheathlete #dietitianapproved #healthyfats #healthycarbs #wholefoodies

How I feel about not being in Hawaii right now like this time last year 😫🌴🌺#takemeback Wishing for sand under my booty, a hot malasada in my hand πŸ©πŸ˜›and a certain someone next to me in paradise πŸ’•#hawaii #oahu #sandinmytoes #saltinmyhair #allthehotmalasadas

Drills before ATL's hills #seewhatididthere 😝This skipping drill is a must before every run to oxygenate the muscles, improve my running form, and prevent injury #wishfulthinking I typically do drills for 5-10 minutes before every single run, and my husband always asks my why I'm doing karate in the driveway πŸ™„#atlantarunners #injuryprevention #prehab @brookswomen

Started my first day in this decade with a run πŸƒβ€β™€οΈand ended it with cake πŸŽ‚ What more could you ask for? πŸŽ‰πŸ˜›πŸ’• #hello30s #allthecake #allthemiles #dietitianapproved

What to do with endless leftover pulled pork? Make pulled pork cauliflower fried 'rice!' Super easy, tons of veggies, and low carb if you're into that 😊🍚πŸ₯’ 1. Scramble 2 eggs in an oiled wok or pan, just until set, not fully cooked. Set aside.
2. Throw zucchini in and brown 3-5 mins, then do the same with the pork. Cook for another 3 minutes or so.
3. Add riced cauliflower, peas, corn (all frozen or fresh!), then soy sauce and sesame oil to your liking (I used about 3 tbsp of soy sauce and 2 tsp sesame oil)
4. Throw eggs 🍳back in, stir together for 2-3 mins, and dinner is ready! Top with sriracha if you like! 🌢#leftoversforlunch #dietitianapproved

When you're trying to plank but someone has other ideas #theViolator #alaskanmalamute #prehab #PTsaidso #tiubikiniseries #tiuteam #absolutelybootyful

Teaching two 2-hour classes today has got me like πŸ˜³πŸ˜ŒπŸ˜›Time to refuel with #leftoversforlunch Kale salad with feta and cucumbers, roasted butternut squash and salmon quinoa cakes that completely fell apart in the pan 😩 I made the 'cakes' on Sunday for meal prep and have enough for tomorrow's lunch too βœ… I used canned salmon, leftover quinoa, 2 eggs, chopped green onions, and a bit of flour, but they still didn't want to stay whole! What are you having for lunch? #alltheveggies #healthycarbs #dietitianapproved

I have no clue where this speedier 'long' run came from, but I'll take it! My shins/calves are still feeling like πŸ’© so a fall marathon is out for me 😭 Luckily I've been swimming and biking, so triathlons and serious strength training πŸ’ͺ🏼are my new focus, with *hopefully* a half marathon also! I really needed a faster run where my HR was low and no shin pain to lessen the blow of yet another failed marathon build attempt #keepingitreal Thanks to that new Kendrick Lamar jam for the last mile at 8:05 #behumble πŸ™ŒπŸΌ

Third time eating this meal this week and I'm still not tired of it πŸ™ŒπŸΌ Finals, however... 😩A protein and fiber packed shove it all in the pan kind of dinner:
@aidellssausage chicken sausage
2 sweet potatoes doused in smoked paprika 🍠
1 yellow onion
1 can Cannellini beans
Bunch of Lacinato Kale
Do it: Chop the sweet potatoes and pop in the microwave for 3-4 minutes. In the meantime, oil a pan and add chopped onion. Add sausage + sweet potatoes, cook for ~8 minutes. Add kale, cover and steam for 2, add beans, cover again for about one minute. Done! πŸ’―πŸ˜›πŸ½

The best recovery meal is one that has protein AND carbs, eaten within one hour of finishing your activity πŸƒβ€β™€οΈπŸ™ŒπŸΌπŸ˜› Finally found @kodiakcakes in my small town and they're so amazing- the hype is real! Topped with raspberry chia jam, extra maple syrup (these pancakes are not sweet, which is good and just means more syrup πŸ‘πŸΌ) and two eggs piled with half an πŸ₯‘ Post 7.3 mile run and core/booty workout recovery brunch done right πŸ’― #kodiakcakes #dietitianapproved #recoveryfuel #triathlontraining

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