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Plant-Based Recipes

Top Sports Nutrition Myths & Misconceptions

Top Sports Nutrition Myths & Misconceptions

On this podcast episode, Angie Asche breaks down common popular diets and top sports nutrition myths and misconceptions. The Greenletes Podcast welcomes Angie Asche, a board-certified specialist in sports dietetics and a certified clinical exercise physiologist. Angie...

How To Eat To Beat Disease

How To Eat To Beat Disease

Learn about the body's five defense systems that work together to fight against disease. This week on the podcast, Natalie welcomes back Ginger Hultin, MS, RDN from Seattle-based integrative nutrition practice, Champagne Nutrition. Natalie and Ginger chat about her...

12 Best Energy Bars For Before & After A Workout

12 Best Energy Bars For Before & After A Workout

This list of 12 bars provides options for before and after a workout, as well as all day snacking! This post contains affiliate links. If you purchase anything from this post, we will receive a small commission. There are an overwhelming amount of energy bars on store...

9 Unique Plant-Based Trader Joe’s Items

9 Unique Plant-Based Trader Joe’s Items

You're going to want to try all of these unique plant-based foods from Trader Joe's, from chocolate hummus to dehydrated broccoli florets. I went to Trader Joe's and picked out 9 plant-based products that I think you should try! Each item on the list is delicious and...

Nutrition for NFL Players

Nutrition for NFL Players

In this episode of the Greenletes Podcast, we chat about nutrition for NFL players, including fueling and recovery, fad diets, supplements and more. This episode of the Greenletes Podcast features an interview with Pratik Patel, a Sports Dietitian, Strength and...

How To Eat Plant-Based When Everyone Around You Eats Meat

How To Eat Plant-Based When Everyone Around You Eats Meat

Eating plant-based when everyone around you eats animal products can be tough. These tips will help you maintain your plant-based diet in an animal based world. If you recently started a plant-based diet, chances are you may be tackling this diet change alone. After...

Why This Professional Runner Attributes Her Success To Nutrition

Why This Professional Runner Attributes Her Success To Nutrition

In Episode 5 of the Greenletes Podcast, Natalie chats with Registered Dietitian and professional runner with Team Boss, Maddie Alm. Find out how she went from walk-on cross country to professional runner. Welcome to another episode of the Greenletes podcast! This...

How I Manage My Iron Levels with Base

How I Manage My Iron Levels with Base

My journey with iron and Vitamin B12 deficiency and how at-home lab testing keeps my iron levels at an optimal range. Disclosure: This post is sponsored by Base. Thank you for supporting the brands that make this blog possible.  Since I’m a Registered Dietitian,...

How Athletes Can Embrace Intuitive Eating

How Athletes Can Embrace Intuitive Eating

In Episode 5 of the Greenletes Podcast, Natalie chats with Intuitive Eating expert Alissa Rumsey to discuss how athletes can ditch the diets and make peace with food. Welcome to another episode of the Greenletes podcast! This week, Natalie interviews Alissa Rumsey,...

Is Sugar Bad For Athletes?

Is Sugar Bad For Athletes?

In Episode 4 of the Greenletes Podcast, we discuss all things sugar and whether or not it's bad for athletes. Get the inside scoop on sugar from nutrition expert and author of Sugar Shock, Samantha Cassetty. Sugar is a divisive topic. Some people think you shouldn't...

The Role of Nutrition for Pro Athletes

The Role of Nutrition for Pro Athletes

In Episode 3 of the Greenletes Podcast, nationally recognized Sports Dietitian Marie Spano chats about what it's like to work with pro athletes. This week on the podcast, Natalie interviews Marie Spano, MS, RD, CSCS, CSSD, one of the country’s leading sports...

What Is Nutrigenomics?

What Is Nutrigenomics?

In Episode 2 of the Greenletes Podcast, Natalie chats with nutrition expert Ginger Hultin to learn all about the world of nutrigenomics and how your genes interact with nutrient expression. This week on the podcast, Natalie interviews Ginger Hultin, MS, RDN from...

Why (and How) I Became A Plant-Based Athlete

Why (and How) I Became A Plant-Based Athlete

In the intro episode of the Greenletes Podcast, Sports RD Natalie Rizzo shares why and how she became a vegetarian and plant-based athlete. I’m Natalie, an NYC based RD, specializing in sports nutrition. In my 20’s, I changed careers to become a Registered Dietitian...

How To Add More Leafy Greens Into Your Plant-Based Diet

How To Add More Leafy Greens Into Your Plant-Based Diet

7 sneaky ways to add more leafy greens to your diet. A full list of the most nutritious greens to add to smoothies, soups, dips and sauces! By Shuhan Wen, Reviewed by Natalie Rizzo, MS, RD Eating your leafy greens sounds like a painful task. After all, who wants to...

12 Best Plant-Based Sources of Calcium

12 Best Plant-Based Sources of Calcium

These 12 healthy plant-based foods are high in calcium. Include these vegan sources of calcium in your diet for strong bones! From a young age, you've been taught that calcium is synonymous with dairy. And while that’s true, you can still get calcium from plant-based...

9 Cookbooks for Plant-Based Athletes

9 Cookbooks for Plant-Based Athletes

These 9 cookbooks for plant-based athletes make a perfect gift! Or pick one up for yourself to try some healthy & easy recipes. Searching for a gift for the plant-based athlete in your life? Or maybe you're a plant-based athlete and want more recipe inspiration?...

Plant-Based Grocery List On A Budget

Plant-Based Grocery List On A Budget

With tens of thousands of items in the supermarket, it’s normal to feel overwhelmed when grocery shopping. Not to mention that buying healthy plant-based foods can be  time consuming and expensive.  But visiting the supermarket shouldn’t fill you with dread....

How Athletes Can Get Plenty of Protein On A Meat-Free Diet

How Athletes Can Get Plenty of Protein On A Meat-Free Diet

This blog post is sponsored by Quorn. Thanks for supporting the brands that make this blog possible!  Many athletes are leaning into the meatless diet trend. Whether that means reducing your intake of meat or cutting it out completely, going plant-based has...

How To Meal Prep On A Plant-Based Diet

How To Meal Prep On A Plant-Based Diet

These 9 tips for meal planning and meal prepping will help vegetarian athletes perform at their best. Get started with the FREE 3-day vegetarian meal plan! This post may contain affiliate links. If you purchase something from the link, I make a small profit. After a...

Should Athletes Try A Plant-Based Diet?

Should Athletes Try A Plant-Based Diet?

Learn more about a plant-based diet, what it means and whether or not it's good for athletes. And get RD-approved practical tips on how to start a plant-based diet today. “Plant-based” is one of the hottest trends in the nutrition world right now. Between plant-based...

12 High Fiber Foods For Athletes

12 High Fiber Foods For Athletes

The 12 best high fiber foods that you should eat after a tough training session. I love the “f word”. Fiber, that is! When asked about healthy foods, I almost always recommend foods that have plenty of fiber. After all, fiber is the nutrient that helps keep you...

12 Ways To Get Iron, Besides Eating Meat

12 Ways To Get Iron, Besides Eating Meat

Incorporate these 12 plant-based sources of iron into your diet to avoid a deficiency on a vegetarian or vegan diet. Iron is an essential nutrient for everyone, especially vegans and vegetarians. Since iron is most prevalent in meat, many plant-based eaters worry...

Vegan & Vegetarian Sources of B12

Vegan & Vegetarian Sources of B12

The ultimate list of vegan and vegetarian foods that are a good source of Vitamin B12. Don't miss out on this crucial nutrient. Vitamin B12 is one of those nutrients that isn't really on your radar unless you're a vegan or vegetarian. It’s in meat and eggs, so most...

8 Best Vegan Proteins For Athletes

8 Best Vegan Proteins For Athletes

The top 8 sources of vegan and vegetarian protein sources for athletes with simple recipes! I was a vegetarian before I was a marathon runner. For me, fueling with plant-based proteins has always been the norm. But it wasn’t until recently that I realized that many...

How to Build Muscle on a Vegetarian Diet

How to Build Muscle on a Vegetarian Diet

You don't need to eat meat to build muscle and get strong. Follow these 9 simple suggestions to increase your muscle protein synthesis and build lean body mass on a vegetarian diet. It’s a common misconception that it is difficult to build muscle on a vegetarian diet....

How To Detect An Iron Deficiency & What To Do About It

Disclosure: I am not a doctor, and I cannot diagnose deficiencies. You should not take iron supplements unless your doctor performs a blood test and  diagnoses you with a deficiency. Once an iron deficiency is diagnosed, a Dietitian can help you choose the right foods...

Eight Nutrition Tips For Vegan Athletes

Eight Nutrition Tips For Vegan Athletes

These 8 simple nutrition tips for vegan athletes will help you craft the perfect plant-based athlete meal plan. Although I'm not vegan, I receive many questions from readers who are vegan or want to try a vegan lifestyle. More and more, endurance athletes are adopting...

How Much Protein Do Plant-Based Athletes Need?

How Much Protein Do Plant-Based Athletes Need?

Do vegetarian & vegan athletes need more, less or the same amount of protein as other athletes? An RD sets the record straight. Protein is often depicted as the miracle macronutrient that helps with everything from muscle growth to weight loss. And while both of...

I’m Natalie Rizzo, an NYC-based Registered Dietitian.

My mission is to help everyday athletes fuel their fitness with plants.

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