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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?
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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

How I feel about #globalrunningday πŸ˜πŸ˜πŸƒβ€β™€οΈRunning is and always will be more than a 'workout' to me.
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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.
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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!
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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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