Best Running Diet Tips Using the USDA Food Pyramid

I used the USDA food pyramid to figure out what kind of balance I should have in my diet.

As an athlete that runs, I need at least 1600 calories every day. I try to get at least the following servings of food every day:

1 and a half cups of fruit in my morning smoothie.
2 and a half cups of vegetables in my lunch and dinner sauces or side dishes.
6 ounces of whole grains. One ounce is a slice of bread or a half cup cooked pasta or rice or oatmeal.
3 cups of organic fat free milk or yogurt. An ounce an a half of natural cheese equals a cup serving.
5 portions of beans. An ounce of beans, one egg, a tbsp of peanut butter or a half ounce of nuts equals a portion.


To get more vegetables in my diet, I bring a a ziploc baggie or plastic container full of cherry tomatoes, radishes, carrots, bell pepper strips and dried plums to work to snack on in the afternoon.

How do you plan your meals to ensure you are eating protein, whole grains and fruits/veggies?

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How to cut calories on Thanksgiving, Holiday Parties and Christmas

Men's Health reports that the average person consumes 600 extra calories EVERY DAY during the holiday season. How can runners enjoy the tastes and treats of the holiday in moderation and still stay on a training diet?

Eat This Not That can help. Their slideshow of 'The Best and Worst Holiday Foods' advises drinking homemade hot chocolate or champagne instead of egg nog and eating shrimp cocktail and melon balls wrapped in Prosciutto instead of crab cakes or artichoke dip.

I am surprised to learn that a slice of pecan pie a la mode is 810 calories and eating beef tenderloin instead of prime rib saves about 600 calories!

What tricks do you use to cut down on extra calories during the holidays?

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Positive Effects and Results from Running a Half Marathon

I am very proud to announce that my first piece of running-related writing was published in the November 2009 issue of RATT, the newsletter of the Albany Running Exchange. I wrote about how the emotions I felt when running the half marathon gave me some amazing new reasons to run.

Have you had a spiritual "Eureka!" moment in your running?

My article is on page 12 of Road and Trail Talk Magazine - http://www.albanyrunningexchange.org/RATT/2009/0911ratt.pdf

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Training Diet - How Runners Shop for Food in a Grocery Store

In ‘Nancy Clark’s Sports Nutrition Guidebook,’ Clark recommends choosing foods in their natural state rather than heavily processed foods.

For me that means shopping mostly on the outer aisles of the supermarket. I like to start by choosing organic fruits and vegetables from the produce section, whole grain tortillas and flatbread for pizzas, fat free cheese and organic yogurt, organic milk and eggs, and frozen fruits and vegetables.

I dip into the aisles in the middle of the supermarket for whole grains, choosing old fashioned oatmeal and brown rice as well as whole wheat pasta. I also get canned organic tomatoes and beans, as well as extra virgin olive oil.

The best learning experience I have had is educating myself on how to fix tasty vegetable dishes. I love sauteed kale, brussel sprouts with apple, and roasted bell peppers. Another treat is an heirloom tomato sliced with a little salt and olive oil and a few leaves of basil.

How do you shop for groceries? Do you have a vegetable recipe to share?


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How Napoleon Hill Focuses and Motivates my Running

"I Could Never"

As a vegetarian and long distance runner, I have heard those three words over and over for over a decade. “I could never give up meat.” “I could never run that far.”

“I could never” is often a self-limiting excuse masked as praise.

“I’m not able to do that yet” or “I don’t have the passion to commit to that” is what many people mean to say. By saying “I could never,” they subconsciously shut down their potential by telling themselves they are not capable of achieving anything they put their minds to.

When I finished my half marathon I officially crossed “I could never” off of the list of things I say. I can choose a goal, and I can commit the time to achieving it. If I am passionate about my goal, I have the motivation to succeed.

For me, running a half marathon means “I could never” limit myself again.

I subscribe to the Napoleon Hill newsletter and I try to incorporate his teachings into my sports and personal life. Here is his self confidence formula. Find out more about Napoleon Hill at www.naphill.org

I first believed that I could run a half marathon, then dedicated myself to training for the half marathon with persistant, continuous action. I thought about what completing the half marathon would change in my life, and what it would feel like at the finish line of the race. I shared the experience of training with my fellow Albany Running Exchange members and running friends I follow on Twitter. I helped and cheered on other runners and accepted their help and assistance.

Self-Confidence Formula
by Dr. Napoleon Hill

I know that I have the ability to achieve the object of my definite purpose in life; therefore, I demand of myself persistent, continuous action toward its attainment, and I here and now promise to render such action.

I realize the dominating thoughts of my mind will eventually reproduce themselves in outward, physical action, and gradually transform themselves into physical reality; therefore, I will concentrate my thought, for thirty minutes daily, upon the task of thinking of the person I intend to become, thereby creating in my mind a clear mental picture.

I know through the principle of autosuggestion, any desire that I persistently hold in my mind will eventually seek expression through some practical means of attaining the object back of it; therefore, I will devote ten minutes daily to demanding of myself the development of self-confidence.

I have clearly written down a description of my definite chief aim in life, and I will never stop trying, until I shall have developed sufficient self-confidence for its attainment.

I fully realize that no wealth or position can long endure, unless built upon truth and justice; therefore, I will engage in no transaction that does not benefit all whom it affects. I will succeed by attracting to myself the forces I wish to use, and the cooperation of other people. I will induce others to serve me, because of my willingness to serve others. I will eliminate hatred, envy, jealousy, selfishness, and cynicism, by developing love for all humanity, because I know that a negative attitude toward others can never bring me success. I will cause others to believe in me, because I will believe in them, and in myself. I will sign my name to this formula, commit it to memory, and repeat it aloud once a day, with full faith that it will gradually influence my thoughts and actions so that I will become a self-reliant, and successful, person.

Source: Think and Grow Rich by Napoleon Hill.

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Which fruits should I buy organically?

According to the Environmental Working Group, the following foods can have a high level of pesticide residue. I am going to try to buy organic when I choose these fruits from now on:

Peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, carrots and pears.

I already enjoy fresh organic baby spinach, frozen bell pepper strips and fresh baby carrots at my coop, the Honest Weight Food Coop in Albany, NY.

I also try to purchase canned and frozen organic foods whenever possible, so I can support farmers who raise their crops without pesticides.

I used to say that I wanted to shop organically, but end up buying regular produce because they were cheaper. Once I made a conscious decision to use my buying power to support companies that grow organically and support my body by eliminating as many pesticides and artificial ingredients as possible from my diet, the extra few dollars I do invest in organic farmers and practices feels well spent.

What triggered your interest in organic products? Why are you spending money to buy organic products, or reluctant to invest an extra dollar or two into the health of your body?

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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Inspirational quotes for First Day of Running Training

Inspirational quotes for First Day of Running Training

Two traditional stories from China can provide inspiration for runners who are scared of taking on the challenge of a 15K race or half marathon.

The first story is for a non-runner or casual jogger who is scared of starting a program.

The second is for a runner who is not sure he or she can finish the race.

The stories are found in the Epoch Times article ‘Do Not Draw a Circle on the Ground and Imprison Yourself.’

My favorite quote of the stories is, "There is no difference between others and me. I just try to do things without giving up."

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How to start training for a 5K race after a scheduled break from running

My month-long break from running lasted two weeks. Sunday afternoon I was back on the treadmill and weighing whether I should train for a New Year's eve/day 5K race.

I am starting off slow, running a half mile the first day and increasing my daily distance to a mile every other day for the first week.

I am adding this running into my present exercise schedule. Right now I am practicing an hour of yoga on Monday and Wednesday, doing a half hour of multi-joint lower body exercises like squats and lunges on Tuesday and Saturday and performing upper and lower body weight training using weight machines at the gym on Thursday and Sunday. I also use my gym time to warm up on the elliptical and work on my balance with the bosu ball.

I am experimenting with using yoga to stretch after my runs.

In the Runners’ World article ‘Flexibility Routine,’ Sage Rountree provides a 10-minute postrun yoga practice that will improve your range of motion and prevent injury. If you already practice yoga, you will be familiar with these positions, which include the triangle and the pigeon.

I did make some strength gains on my schedule of weightlifting, and had enough motivation to continue, but the lure of running is too strong and I had to start running again. After a year of training, being a runner is an essential part of my personality.

Is running an essential part of your personality?

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How to use hand weights on a treadmill

The Editors of Women’s Health share a few ways to put some excitement back in treadmill running in the article ‘4 Ways to Make Your Treadmill Workouts Fun’ on Active.com.

My favorite tip is jazzing up a treadmill walk by adding hand weights to your workout. I do bicep curls and military presses while walking on an incline to raise my heart rate while keeping my workout easy on my leg muscles.


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My top way to stick to your training schedule - Tips for using a running log - Click Here

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What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here

Are you training to run a half marathon? Click here to get free nutrition and training tips by email.