Five Simple Steps to Eat Like an Athlete & Healthy Grocery List Download

It's the new year and the media is inundated with healthy living hacks and tricks. My social media feed is flooded with people trying 30 day nutrition challenges and starting new diets. If you are an athlete, you can safely ignore 99% of this noise. Most diets, nutrition and weight loss challenges are nothing but a distraction for athletes. If you want to get back on track after the holidays, the sane and sustainable way is to simply return to the basics. If you want a new year challenge, challenge yourself to ignore all extreme diet and exercise protocols and follow these five steps to eat like an athlete.

What do you need to eat in order to look, feel and perform your best?

Five simples steps to eat like an athlete

1. FOCUS ON WHOLE FOODS

Balance comes naturally when we focus on consuming mostly whole, minimally-processed foods from nature. One easy way to shop for whole foods is to limit foods that are in a box or package. When choosing packaged foods look for short ingredient lists that you can pronounce. Stick mostly to the meats, fish, fruits, vegetables, nuts and seeds. Whole foods gives us the energy we need to perform our best while providing necessary nutrients.

2. HEALTHY, WHOLE, NATURAL CARBOHYDRATES ARE AN ATHLETE'S BEST FRIEND

While it may be a popular trend to go low-carb, it simply isn't necessary or optimal for athletes. Carbohydrates are our body's preferred energy source. The key is to eat quality carbohydrates and time them around our workouts. Plan whole food carbohydrates before and after your workouts for best results. How to cut carbs without cutting your sanity.

3. EAT YOUR PROTEIN

We need protein to build and repair muscle and it helps us maintain lean muscle during weight loss. Protein helps us feel full for longer after we eat and our bodies actually burn more calories to process protein than carbs or fats.

The National Academy of Sports Medicine recommends 0.4 grams of protein per pound of bodyweight for the average, sedentary person, but we're not sedentary or average, right? For athletes the protein requirements go up. For strength athletes the recommendation is .5 to.8 grams per pound of bodyweight and for endurance athletes (runners, that's you) it's .5 to .6 g/lb.

Challenge: For one day add up all the protein grams in the foods you eat. Are you getting the recommended amount according to your bodyweight? If you weigh 150 lbs, you should aim for at least 75 grams of protein a day. How does your diet measure up?

You can read more about getting more protein in your diet in this blog post from last year.

4. EAT THE RAINBOW

Red, orange, yellow, green, blue, purple. Can you get in all the colors in your fruits and vegetables? Vegetables are high in fiber and nutrients and generally lower in calories. They help get your digestive system healthy and um...moving. They help you feel full and are virtually impossible to overeat. Think outside the box about what fruits and vegetables you can try. Next time you're at the grocery store try to pick at least one fruit/vegetable from every color in the rainbow. There's a challenge I can get behind. Here are 10 easy ways to add more vegetables in your diet.

Red: Red peppers, apples, strawberries, tomatoes, cherries, red grapes, raspberries

Orange: Orange peppers, oranges, pumpkin, carrots, sweet potato, mango, peaches

Yellow: yellow peppers, yellow squash, bananas, pineapples

Green: Spinach, cucumbers, peppers, asparagus, celery, green beans, avocado

Blue: Blueberries, grapes

Purple: Eggplant, cabbage, plums, beets, purple squash

Eat the rainbow

5. LIMIT ADDED SUGAR

While we could all probably stand to reduce our sugar intake, athletes don't need to worry much about natural sugars, those found in fruits and dairy. I suggest limiting your added sugar intake to about 25 grams per day. For one day, count the sugar grams listed on the back of the packages. Even if you don't usually eat traditional sweets like chocolate, cookies and cake, sugar is lurking in everything from ketchup, salad dressing, soups, granola and pasta sauces. If you don't pay attention it can add up quickly.

When counting daily sugar grams if it is a natural sugar found in fruit and dairy, you don't have to count it. As athletes our bodies need some natural sugars to perform our best.

Some foods have a combination of natural and added sugars. You can tell the difference because you won't see natural sugars on the ingredient list. When you see some of these sugars on the ingredient list, you know they are added sugars: cane crystals, corn syrup, dextrose, evaporated cane juice, fructose, fruit juice concentrate, glucose, high-fructose corn syrup, molasses, syrup. Tricky, huh? 

If you drink milk, then the sugar content listed on the label is natural sugars. If you drink chocolate milk, then the sugar listed on the label would be a combination of natural and added sugars (you can tell because the added sugars are listed in the ingredient list). If you eat plain yogurt, the sugar content listed on the label is natural sugars, if you eat flavored yogurt, the sugar content is a combination of natural and added sugars. Flavored yogurt is notorious for having a lot of added sugar. (Sometimes as much as a cup of ice-cream!) Try plain Greek yogurt and cut up berries or fruits for flavor. 

Add up the sugars you eat in one day and see where you land. Are you consuming 25 grams or less? You don't need to count the sugars in the fruit and dairy that you eat. How did you do? I wrote a few blog posts on the sugar if you want to dive a little deeper: 25 grams of added sugar per day, and a rant on sugar. 

HEALTHY GROCERY LIST FOR ATHLETES

Healthy grocery list for runners. save to Pinterest for later

download the free printable PDF healthy grocery list for runners. Save to Pinterest for later.

If you are tired of nutrition challenges that don't provide long-term results, join me in my 12 month nutrition habits program for sane and sustainable results. If you know what to do but haven't been able to stay on track or if you are confused about what changes to make for the biggest results, this is the program for you. The first month is 75% off to try. Put the quick-fix mentality behind you and make lasting changes once and for all. See if you are a good fit. 

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SPICE UP YOUR RUNNING PLAYLIST WITH THESE ALTERNATIVE ROCK SONGS (YOU PROBABLY NEVER HEARD)

The three Rs: Running, Writing and Rock music. They are my life's passions. If I can run, write and listen to music, I'm in my happy place. 

I grew up on '90s alternative rock music so it holds a special place in my heart. I heard Smashing Pumpkins on the classic rock station and realized that I am old now. That age thing doesn't keep me from the music I love or going to the concerts of my favorite artists, I just usually wake up the next day in worse shape than after a half marathon. 

Today I wanted to give you some ideas of alternative rock songs to spice up your running playlist. They may not be new songs, but some of them may be new to you. Sprinkle of these in and see if the beats push you across the finish line a little bit faster. 

I resisted the urge to make this an all-Jack-White-all-the-time playlist, which is often the playlist in my ears. Check out these ten alternative rock songs to spice up your running playlist. Do you know these songs? These artists? They are among my favorites for running and for life. 

10 alternative rock songs to spice up your running playlist. Save to pinterest for later.

I added my song selections to a Spotify playlist so you can check them out for yourself. Do you have any suggestions of songs for my playlist? Will you add any of these to your running playlist? Anyone else out there a Jack White fanatic like me?

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OFF YOUR ASS TO RUNNING FAST: NOT YOUR TYPICAL COUCH TO 5K TRAINING PLAN

I feel kind of bad for the guy who originally coined the phrase 'Couch to 5K.' I'm sure it's a running coach somewhere that is not raking the big bucks because he coined the most popular phrase used in every 5K marketing plan in every running store, training facility and online coaching site in the world. I am pretty sure this guy isn't getting royalties every time someone uses the phrase 'couch to 5K' or else he's filthy rich and I probably owe him a few bucks. 

I have a couch to 5K training plan but I don't like to call it that. It's my 'Off your ass to running fast' 5K training plan, because it's not your typical couch to 5K.

12 Week 5K training plan. Save to Pinterest for later.

WHY IT'S DIFFERENT!

Couch to 5K plans typically rely on time, not mileage and make the assumption that once you can run 31 minutes, you can run 3.1 miles. However, if you run slower than a 10 minute mile (which new runners often do) then even after completing the training, you may not have built up to a 5K. I solve this issue by incorporating both time and mileage. We have a daily total mileage goal which is achieved by repeating run/walk intervals for time. You'll see what I mean in a minute. 

Each week you will run two or three times a week. Starting with two runs and progressing as you build your mileage base.

During the workout you will alternate between the running and walking intervals for the specified distance. For example for the first week you will run for one minute, then walk for two minutes, then run again for one minute. Keep repeating the run/walk intervals until you reach the specified distance of one mile. If you are in the middle of an interval once you reach your mileage goal, then the choice is yours on how to continue depending on how you feel.

You could either stop the current interval once you hit the mileage goal (for example you may be 45 seconds into a two minute interval when you hit the two mile mark) or you could choose to complete the final interval and go over your mileage goal. I leave this up to you to play by ear, depending on how you feel during the run.

I also incorporate strength training into my training plan, because the healthiest, strongest, fastest runners do at least some runner-specific strength training. I want to help you get across the finish line in record time without any injuries. You don't need to join a gym or spend a lot of money on weights. Most of the exercises can be done with only your bodyweight. 

COACH LEA'S SUCCESS TIPS:

Always warm up before every run. Try this dynamic warm up and/or these five minute hip exercises before you hit the road. Don't skip it. If you don't have time to warm up, then I'd prefer you cut your run 10 minutes short. Yes, it's that important.

Start out running slow. Go slower than you think you need to. A big mistake new runners make is that they start out to fast and are gassed out before they ever had a chance. Go slower than you think you need. When it feels hard, slow down even more. We can work on speed later, this program is intended to build your endurance. Once you graduate, we can work on a speed program, but for now, don't worry about it. 

Take at least two full rest days a week and listen to your body. Take more rest if needed. Rest and recovery is as important as the training, it is all part of the plan. Try to get 7-8 hours of sleep a night. Better sleep quality equals better recovery and better performance. It's important.

You can take a leisurely walk, foam roll, or stretch on your rest days. Walking on off days is a great way to build endurance and train "time of your feet."

Do two full body strength training session a week on non-running days. Try this workout, this workout or this workout or explore the site for more ideas.

Starting with week six replace one run a week with hill repeats. You can learn more about running hills in this blog post. Hills will help you build strength and make those flat runs feel oh so easy! Take a rest day after hill day. 

Nutrition is important for performance. Check out this post on nutrition for runners. If you are training for a 5K, it's a good idea to start fueling like a runner. 

Taper during week 12. This means rest more than usual! Your only hard workout should be your goal 5K race of 3.1 miles.

TOOLS

Always run in running-specific shoes. Running in your old gym shoes can lead to injuries. Pro Tips on how to buy the best running shoes for you. 

You'll need a way to measure both time intervals and miles. If you don't have a GPS watch, I recommend the RunKeeper app which allows you to set time intervals and track total miles. You'll have to adjust the intervals each week as you progress through the program. 

Download the printable PDF 12 week 5k training plan and tracker. Save to Pinterest for later.

I have given you all the tools you need to complete this on your own. Do you want some additional accountability and help during your training? With online run coaching, I can help you through the whole process.

Want even more personalized service? I can write you a unique training plan built to your own needs, goals, and abilities. All personalized training plans are dynamic, which means they change and adapt as you do. Learn more about personalized running coaching to run your first and fastest race distance. 

Questions? I'd love to help.

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Coach Lea

HOW TO START OVER WHEN YOU'RE SICK AND TIRED OF STARTING OVER

Happy New Year! Here we go again! It's that time of year when we collectively resolve to change all our bad habits to live perfect, healthy and stress-free lives. That usually works out, doesn't it? (crickets)

December was a crazy month, right? If it was anything like mine, I know it was full of time with family, friends, parties and gifts. It also means it was probably full of baked good, decadent foods, holiday treats and adult beverages.

As we look forward into the new year, we may be ready to make some changes. The holidays were fun, but it's time to move on. There's nothing wrong with enjoying yourself, especially when it involves spending time with the people you love, because locking yourself at home to eat carrot sticks while your loved ones celebrate is not healthy either. It's all about finding balance. 

If there is one thing I have learned in having experienced a few decades of new year resolutions, it's that the change-your-whole-life-in-one-day method is rarely (if ever) effective. It's just not how we humans work. 

HOW TO START OVER WHEN YOU'RE TIRED OF STARTING OVER.

It's January 1st. A lot of people are starting over today. So how do you start over when frankly, you are sick and tired of starting over?

FIRST CHANGE YOUR MINDSET

You never have to start over ever again because starting over is a direct result of all-or-nothing thinking. If you're on your diet, you feel like you're doing great. If you slip up and cheat, then you feel bad about yourself and have to start over (again).

If you're human (like the rest of us) this happens a lot. It can be frustrating to feel like you failed every time you didn't live up to the unrealistic expectations that you set for yourself. You may feel like you failed, but in reality you simply have a too strict definition of success.

CHANGE YOUR DEFINITION OF SUCCESS

If success means you will never eat a "bad" carb ever again, then I have news for you. You will either be "successful" and miserable or you will fail at this unrealistic goal and feel bad about yourself for it. You see how this is no-win scenario? 

A better definition of success is to always do the best you can with what is reasonable in the moment. If that means you can't eat the perfect macro ratio of protein, carbs and fats because you're at a casual dining restaurant with your family, then what can you eat? What is the best choice you can make, even if that choice isn't the perfect choice?

It means that you can eat the birthday cake when celebrating with someone important to you (if you want to). It also means that you probably don't buy a cake every Friday night to eat over the weekend. You enjoy and celebrate when it is meaningful, but the rest of the time you make the best choice possible. It's not about being perfect. If you don't even try to be perfect, you never have to start over. You always do the best you can, and some days that will be better than other days. 

FIT HEALTHY LIVING INTO YOUR CURRENT LIFESTYLE, DON'T TRY TO CRAM YOUR LIFESTYLE INTO HEALTHY LIVING.

The problem with diets and meal plans and most new year resolutions is that they are structured to work best when life is perfect. Raise your hand if your life is always perfect. (Looks around. No hands are raised.) 

You can pencil in your workout schedule into your shiny new 2018 planner, but your planner can't predict when your boss will ask you to stay late at work. Your planner doesn't know your kid is going to come from from school and tell you he needs 100 cupcakes for tomorrow(!) and oh yeah, a book report. Your planner doesn't know your dog pooped in the kitchen overnight (my dog? never! perfect angel) and you have to miss your gym time because you're cleaning up the mess. It's not your planner's fault the alarm clock didn't go off because you set it for PM instead of AM (what? just me?). Or that you woke up and it is pouring down rain when you were planning to run. Get it? Life happens. It's not failure, it's just the way life works. It's unpredictable.

What is it that they say about best-laid plans? Yeah, they go awry. 

Instead of feeling like a failure because you didn't get in 60 minutes of structured exercise at an official gym, how about doing the best you can with what you have? Live stream a workout at home (I was going to say do a workout video, but I realized that made me sound really old, I might as well say dance along to your favorite cassette tape.)

Do a body weight strength or Yoga routine in your living room. Call your neighbor and go for a walk after dinner. Success means you tried. Success means you did the best you could with what was reasonably available. You can try for the gym again tomorrow, and if it doesn't work out? Go to plan B again. A bunch of days strung together with a plan B at home is always better than five perfectly structured workouts in your planner that you never did. 

You pack your lunch for five days, but the boss calls a mandatory meeting and orders lunch delivery for the team from a sandwich shop complete with chips and cookies...two days in a row. Do the best you can. Eat only half the sandwich, take the top piece of bread off, politely pass on the cookie. Not perfection, just a little bit better.

It's the true secret to a healthy lifestyle. Do the best you can. It's always enough. Forget perfect, strive for just a little bit better. Build healthy habits when life is calm (I swear it happens occasionally) so when life inevitability get crazy, you can fall back on habits and routine. 

Give yourself a break. If you lose the food rules, strict restrictions and unrealistic expectations you will never have to start over again. 

Ready to finally make changes in 2018 the sane and sustainable way by building healthy habits from the ground up? I still have a couple of openings in my nutrition habits program. Try the first month at 75% off to see if you like it. It is a year long curriculum but there is no long term payment commitment required, just a commitment to yourself that you will give it your best effort. If you're tired of starting over, learn how to fit healthy living into your current lifestyle so you never have to start over again.

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Coach Lea