maritarad maritarad

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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 🍰

#tbt to Paris this time last week. Rainy, cold, gorgeous, and all the pain au chocolat πŸ₯ #Paris

The hills are alive... with the sound of my heavy breathing πŸ‡©πŸ‡ͺ😰😳 Germany is gorgeous and cool (low humidity!!!) but damn these hills are working my legs. PS I know Sound of Music was Austria, but couldn't resist 😜#longrundone #germany #milesinthebank #savannahrnr #brooksrunning #travelingrunner

All the bread, cheese, and pastries because it's Paris and carb loading is a way of life πŸ‡«πŸ‡·πŸ₯–πŸ₯β€οΈ #thefrenchknowwhatsup #carbloadingdoneright #pariseats #allthecarbs #allthecroissants #paulbakeryandpatisserie #karamelparis

I've been eating a lot of beans lately, and not just because they're full of fiber and make you πŸ’¨ Beans make an easy and affordable alternative to carbs, so on days I just can't bring myself to make quinoa or brown rice again #realtalk I open a can of beans and call it a day
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Costco Grass fed beef with plenty of @cabotcheese cheddar cheese and green chiles 🌢#newmexicoraised with Trader Joe's salsa style pinto beans and plenty of asparagus πŸ˜‹ Dinner ready in less than 20 minutes! #beansthemagicalfruit #hatchgreenchiles #whatdietitianseat

A 48-hour stomach bug this past weekend meant no meal prep for lunches this week, but luckily I had some throw-all-the-about-to-expire veggies in chicken broth soup leftover 🍲and canned salmon to the rescue
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Canned salmon is always my go to easy lunch protein because it's portable and affordable 🐟I always try to have at least two cans in my pantry for lunch emergencies like today! Salmon is full of omega-3s, which help fight inflammation, from your hardest workouts πŸŠπŸΌβ€β™€οΈπŸš΄β€β™€οΈπŸƒβ€β™€οΈπŸ’ͺ🏼or an unfortunately timed illness (finals, cough cough 😞) Omega-3s help speed recovery, muscle repair, and reduce overall inflammation
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And! Women who include omega-3s regularly in their diet during pregnancy have a child whose IQ is 3.3 points higher by the age of 9 πŸ‘ΆπŸΌGet those omega-3s in, ladies! #leftoversforlunch #desklunch #whatdietitianseat

Finally broke into the teens! 1:19 total, good enough for 2nd AG of 47 speedy ladies πŸŠπŸΌβ€β™€οΈπŸš΄β€β™€οΈπŸƒβ€β™€οΈI hit every single goal in each discipline for this race, so placing was the cherry on the Jeni's ice cream cone that was devoured post-race πŸ˜‹
300m swim πŸŠπŸΌβ€β™€οΈin the Cumberland River in 5:40 with foggy goggles
43:52 14 mile bike πŸš΄β€β™€οΈ19.1 mph which was my big goal for this race
25:14 5k run πŸƒβ€β™€οΈso hot and humid and was happy with any pace sub 9 at this point! #musiccitytriathlon #musiccitytri #nashville #smashfestqueen

Ready for tomorrow's sprint tri! Nashville is under a heat advisory so this should be a doozy πŸ”₯πŸ˜°πŸ€¦πŸΌβ€β™€οΈ#musiccitytri #downriverswim πŸ™ŒπŸΌ #hopeidontdie #nashville #smashfestqueen

Post long run eats: @sevensundaysmn Muesli with chia seeds, maple Greek yogurt, pb, cherries, and cacao nibs while drinking lots of coconut water because over 7.5 miles, I sweat out 2.2 lbs! 😰#sohumid
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If you workout for over an hour, it's crucial you have a large snack or meal within 60 minutes of finishing your endurance event. During this window, your muscles are primed to use whatever you eat to rebuild and repair the muscles you used πŸ’ͺ🏼If you miss this window, you won't recover as well or build as much muscle, and may compromise your immunity and ability to fight off injuries. Be sure to eat within an hour or less to maximize your training! πŸŠπŸΌβ€β™€οΈπŸš΄β€β™€οΈπŸƒβ€β™€οΈ#fuelrecovery #triathlontraining #swimbikerun #triathlonfuel #longrundone

One of those weeks when everything falls apart at once (like that little thing called the air conditioner) and pizza is the only right answer πŸ˜³πŸ•πŸ˜ŒWhen your house temp is 88* and climbing, you can bet cookin ain't happenin!
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I had a salad for lunch and had zero desire to have another, so frozen broccoli it is. It's always possible to get a veggie in somehow- think outside the salad box! πŸ₯’πŸ₯•πŸ…#pizzaisafoodgroup #dietitianapproved #isitfridayyet #gettingmyveggiesin

Yep, this looks like the right carbs to protein ratio πŸ˜‚πŸƒβ€β™€οΈπŸ˜‹ Recovery brunch post sweaty, drippy, humid 8 mile run while planning out next week's training! I was craving bacon πŸ₯“ post-run, so I honored that craving #intuitiveeating with a low-sodium kind and promptly burned half the package πŸ™„ Bacon cooking is not my normal brunch duty
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Ending the 4th week of my Olympic Triathlon and Half Marathon plan with 1300 yards πŸŠπŸΌβ€β™€οΈ (only 1 swim this week), 26 miles of biking πŸš΄β€β™€οΈ, and 21 miles of running πŸƒβ€β™€οΈhighest weekly mileage since the GA Publix Half Marathon in March! #olympictritraining #fuelrecovery #daydesigner #savannahrnr

Celebrated the 4th by running my 4th Peachtree Road Race! This race is my PR (48:14) but no records were set today with the crazy high heat and humidity 😰Mile 1 was packed with people, but mile 2 and 3 I managed to go sub-8. After hitting Cardiac Hill, things fell apart with lots of walking, but this is my favorite race ever and I'm always happy to earn the famous shirt! πŸƒβ€β™€οΈπŸ’¦πŸ™ŒπŸΌ#ajcprr #allthehills #peachtreeroadrace #worldslargest10k #atlantarunning #atlantatrackclub #runATL #whyipeachtree @procompression

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?
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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.
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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!
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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

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