This may surprise you, but yes, I am always working on my nutrition as well! Whether it’s mindset around food, or certain habits, I am always challenged to make changes that fit my goals. So, I thought I’d share some of the things I have been working on!

My current goal:

I am currently in full swing training of Coeur d’Alene Half Ironman. My volume is high. Fatigue and time constraints are real.

Things I am Already Doing:

This is important to say because it is easy to skip over foundational pieces that are essential to our goals.

• Eating 3 meals + 2+ snacks a day

• Listening to my hunger

• Eating enough protein

• Focusing on fruits and vegetables

• Planning meals ahead (most of the time)

• Fueling my workouts well

Three things I am working on:

1. Getting enough carbs

   As volume increases carbs become more and more important to performance and recovery. I am not counting carbs, but I am purposefully including them in each meal and snack and reaching for them when I am hungry or tired.

   As an athlete, I think it is valuable to have a minimum amount of carbs you are eating a day, and know what that portion at each meal and snack is, and then understand you can and should add more when you need it and when volume increases.

   Sometimes these carbs are fruit or brown rice or oats and sometimes they are pretzels and fig bars and cookies… and that’s called balance!

2. Including beans/lentils at least 1x per week

   This became a goal after I did my InsideTracker bloodwork (contact me for discounts). I have always enjoyed beans and lentils, but have not worked to include them regularly. Beans and lentils are full of fiber and great plant sources of protein.

   I do not always have success with meatless meals, because I often end up hungry after and the fiber can be rough on my GI system during runs, SO I have started to just include these along with meals I am already making.

   An example…. include black beans with your tacos or taco bowls.

   Also, for the record, I buy canned (low sodium) beans and rinse them… so you can do this too. It is not “unhealthy” or “too processed,” It is actually convenient and easy!

3. Reach for anti-inflammatory foods

   These foods have all the rage right now!! As an athlete, they help with recovery and repair. All fruits, vegetables, whole grains, and healthy fats can be anti-inflammatory.

   Here are some tips:

   The richer the color of fruit or vegetable, the more anti-inflammatory it is

   Look for fats with omega 3s

   Some ways I am including anti-inflammatory foods:

   Adding flax meal to my oatmeal

   Opting for tart cherry juice when I want something sweet at night

   Including walnuts in snacks

   Adding frozen berries to anything and everything

   Making sure I am getting 3+ servings of vegetables a day

The Take-Aways

• Diet changes don’t have to be extreme

• The changes you are making should reflect your goals

• Be realistic with your changes

• Think ahead of ways to make your changes successful

As always, if you need help knowing what diet changes to make for your goals, please reach out!