Quick Diet Adjustments for Women Runners

Taking small steps in anything new is ALWAYS a positive position to take and when we are talking diet changes, most definitely. There are a few basic baby steps in creating a healthy dietary regimen.

1.) Eat Breakfast: I know, for me, skipping breakfast and drinking coffee until lunch is something that could use just a bit of an adjustment. It is true, a nutritious breakfast gets you properly fuelled for the day. A few quick fixes are cereal with fruit and low-fat milk (or soy/rice/almond), whole-wheat toast and PB, and yogurt with fruit.

2.) Try low-fat versions of your faves: For instance, when I make spaghetti I substitute fresh chopped tomatoes and veggies in light extrav-virgin olive oil for tomato sauce and skip the bread. If you are a bready, try purchasing whole grain varieties.

3.) Keep an Eye on portion size: I have actually, unbeknownst to myself, been using small plates for about five years now…obviously limiting the amount of food that will fit. Oh, that means seconds are kind of contradictory.

4.) Take your Time eating: I just went rafting with a company that prepares all of your meals, while that was pretty frickin nifty, I found my lunch being taken right out from under my nose. I’m a slow eater. It is a fact that the slower you eat the less likely it is that you will over eat. You are giving your body time to realize the intake amount. Even enjoying good conversation over a meal can be helpful in this attempt.

5.) Eat whole grains, fruits, and veggies: Try whole grain breads, pastas, and rice as opposed to their white over-processed cousins. Throw some fruit in your bag for daytime snacking and try the half sandwich or soup with a salad combo at lunch.

6.) If you are a meat eater, go lean: For poultry get white meat from skinless breast of chicken or turkey. For beef look for round, chuck, sirloin, or tenderloin. For pork go with tenderloins and loin chops.

7.) DRINK YOUR FREAKIN WATER: Carry a water bottle with you. At work, whenever a new employee starts you are given the gift of an empty water bottle and shown to the Arrowhead dispenser in the galley. Save plastic, save your skin…your body will love you.

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