Susan Rode RD, LD

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🫐 Yogurt parfaits! 🍓The beauty of these is that even younger kiddos can make them!Nice combo might include: 💪🏻Greek yogu...
06/14/2022

🫐 Yogurt parfaits! 🍓

The beauty of these is that even younger kiddos can make them!

Nice combo might include:

💪🏻Greek yogurt for added protein
🍓🍌🫐 Fruit for flavor, vitamins, minerals
🥜 Nuts for healthy fats
🌾 Sprinkle of whole grain cereal or granola for fiber + crunch 😉

No cooking necessary and makes for an easy breakfast option or afternoon snack. 😋

Fancy dish for serving optional, but highly recommended 🌟😁

05/02/2022

Congrats to those who ran Cap City, London (Ohio 😅) or Flying Pig this weekend!! Big weekend for Ohio! Drop your photos below and let’s celebrate!! 🎉🎉🎉

Attention runners! Who here has struggled with GI issues while running? 🫤Are you ready to learn more about your symptoms...
04/27/2022

Attention runners! Who here has struggled with GI issues while running? 🫤

Are you ready to learn more about your symptoms and their potential root causes to help yourself out and ENJOY running again??

Join me next Wednesday at 7pm EST to learn more!

https://fb.me/e/2oYsVblnF

Galveston 2022 🏝☀️🌊Long overdue visit to see family was good for the soul. 🤗Although I continued to work remotely and my...
04/25/2022

Galveston 2022 🏝☀️🌊

Long overdue visit to see family was good for the soul. 🤗

Although I continued to work remotely and my daughter continued with online school, we made the most of our time on the beach, too💗

In addition to the amazing waves, sun and company, we loved and appreciated being at the beach house where we could make our own food and grill out almost daily! Grilled pineapple and BBQ chicken 🍍 is just 🤤

Feeling renewed and energized this morning from our trip and ready to take on the work week!

And question for folks- what’s the first thing you do when you get back from a long vacation? Mine was laundry 🧺 and getting to the grocery to fill up our empty fridge!😅

Happy Monday, all!

🗣Calling all runner friends!We have a great event coming up in May, so save the date and come learn more about Fueling t...
04/12/2022

🗣Calling all runner friends!

We have a great event coming up in May, so save the date and come learn more about Fueling the Marathon and Beyond!

I’ll be diving deep into the world of GI issues that are known to be nuisances to the long distance runner 👊🏻

Because having a better understanding of the root causes can not only help you feel more COMFORTABLE, but will help you fall in love with running again 💗 AND improve your performance.

So, let’s get you moving in the right direction by saving May 4th on your calendar 😉 and share with other friends you think could benefit from this event!

https://fb.me/e/2oYsVblnF

Great webinar planned for today at 2pm EDT with Top Nutrition & Performance’s owner and sports RD, Ken Roberts. If you’r...
04/09/2022

Great webinar planned for today at 2pm EDT with Top Nutrition & Performance’s owner and sports RD, Ken Roberts.

If you’re struggling to lose weight, gain muscle, or perform in sport- this is for YOU.

DM or comment below to chat more 😉

https://fb.me/e/3jWVGh429

04/09/2022

🥑🌿🧄Guaca-cado!!!!

Avocado + Jalapeños + Cilantro + Garlic 🥑🌿🧄

What could go wrong?

Nothing! 😋🤤

Happy WEEKEND all! 💚💚

Join my colleague and owner of Top Nutrition and Performance, Ken Roberts, on April 9th to learn more about the impacts ...
04/04/2022

Join my colleague and owner of Top Nutrition and Performance, Ken Roberts, on April 9th to learn more about the impacts of stress on your health and athletic performance.

Reach out if you have any questions! 😁

Someone caption this for me 🤣🤣As soon as I start to chop or peel veggies, this dog is THERE. 🐶 (And why does he love sal...
03/28/2022

Someone caption this for me 🤣🤣

As soon as I start to chop or peel veggies, this dog is THERE. 🐶 (And why does he love salmon so much?? 😅)

Veggies on our menu this week are roasted Brussels, corn off the cob (can’t wait for my youngest’s braces to be off! 😬), roasted broccoli, peppers for stir fry, cucumbers and carrots in lunches and spinach smoothies 😋

For some Monday Motivation: Tell me how veggies are making their way to YOUR plate this week!! Let’s inspire each other for ideas on how to eat the rainbow 💡🌈

Is it ironic that when I looked in my closet for something green to wear, all I found were running shirts + a race hat?N...
03/17/2022

Is it ironic that when I looked in my closet for something green to wear, all I found were running shirts + a race hat?

Nah, I call it LUCKY! ☘️☘️

Easy ways to add green to your plate today?

💚Green grapes
💚 Avocado 🥑
💚 Salad 🥗
💚 Broccoli 🥦
💚 Kiwi 🥝
💚 Cucumber 🥒
💚 Granny Smith 🍏 Just to name a few!

We’re making basil pesto “margherita” pizza for dinner tonight! 🌿

And as my son said this morning, “I gotta wear the green so I don’t get the pinchin’!!!” 😂😁

Happy St. Paddy’s day! 🌈

02/15/2022

Looking for a delicious way to get in more Omega 3’s?

Salmon burgers are always a win around here (even the kiddos)!

Let me know if you try them 😋

This one’s more for my INDOOR workout friends who find themselves sweating hard inside despite the snow lingering outsid...
01/31/2022

This one’s more for my INDOOR workout friends who find themselves sweating hard inside despite the snow lingering outside our windows 😄🍒

I call this inflammation fighting, recovery boosting post workout snack “Cherry Icicle” and it’s only 2 ingredients:

🍒 Frozen cherries
🥛 Greek yogurt

About a cup of each, blend in a Vitamix type blender on “smoothie” mode (about 80 seconds on mine).

It’s seriously like cherry ice cream 💗 And happens to be the perfect combo of carbs and protein to replenish and recover post workout👊🏻

💜♥️The anthocyanins from the deep red/purple color of the cherries is shown to maintain muscle strength and reduce muscle pain by reducing inflammation and oxidative stress.

✅ healthy AND delicious

Let me know if you try it! 😋

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Columbus, OH

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