Hello Runner,
How's it going? I hope everything is all right!
I don't know about you, but for me this week has taken a long time to pass! Maybe because I've been working a lot? Perhaps... I don't know.
There was A LOT of work here, I had a lesson on preparing for a competition for women athletes, training, and a lot of sweat!
If you're a long-time reader, you'll remember that in the third email I sent (back at the beginning of June), I explained that the number one step to staying healthy is to eat a healthy basic diet (the diet you follow while training—the “training diet”).
Your "training diet" has the greatest ability to influence your athletic performance. In terms of time, your training diet is the part of your overall nutrition that is most likely to affect your body. It also establishes the foundation for long-term success!
To help you stick to this healthy training diet, here are 8 healthy and easy swaps you can make to improve your overall health, body composition, and performance.
Healthy swaps
Swap out fried appetizers for fresh or baked ones
The majority of the appetizers served in restaurants are fried, all packed with calories and fat. Instead:
→ Choose a fruit and cheese plate, hummus and pita (ask if they offer whole wheat pita or add a side of veggies like carrots and cucumbers for dipping!), bruschetta, or edamame at Asian restaurants.
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Swap out meat at every meal for plant-based protein
So this swap doesn’t have to be an everyday thing, but try choosing a few meals per week to go meatless.
→ Try using beans, lentils, tofu, or chickpeas to make veggie patties, soups, or stir-fries.
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Swap out juicing for blending
When you juice fruits and veggies, you remove all of the pulp, skin, and basically all fiber content, which is what makes fruits and veggies so great for weight management. You’re left with lots of water, sugar, and little vitamin content.
→ Skip juicing and go for a way more filling smoothie instead.
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Swap out Ice cream for blended, frozen fruit
Ice cream is delicious, but most of it contains a huge amount of sugar and fat.
→ Instead, try making ice cream at home by blending frozen bananas, a little milk or Greek yoghurt, and other fruit. It'll be healthier and tastier!
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Swap out specialty coffee drinks for espresso or Americanos
Fancy coffee drinks such as mochas and macchiatos contain a ridiculous amount of sugar.
→ Opt for espresso or americanos – and add a touch of milk and sugar if you need it.
💡 If you typically do flavored lattes, start small by simply asking for low-fat milk and half the syrup, eventually working towards just one pump of syrup, and then none at all.
Swap out Potato Chips for Air-Popped Popcorn
Potato chips taste great but are high in calories, fat, and sodium.
→Air-popped popcorn makes for a much healthier alternative as it is typically a low-calorie, high-fiber snack.
Swap out Peanut Butter for Dulce de leche
Most runners consume peanut butter because it's a source of protein. But as well as being a source of protein, it is also rich in fats. In 100g of paste, 50g is fat.
→ Dulce de leche, on the other hand, has less protein, more carbohydrates (great for replenishing glycogen for training), and much less fat. In 100g, only 3.5g is fat.
➡ If you're going to beat your protein intake for the day, why not opt for other options? It could be shredded chicken, eggs, cottage cheese, Greek yoghurt, etc?
Swap out butter and mayo for avocado
Mayo and butter may make meals more tasty, but they're high in cholesterol, which, in terms of heart health, is not a good option
→Instead, spread some creamy avocado on your toast in the morning, or on your afternoon sandwich, for a much healthier alternative to butter and mayonnaise.
🥑 Avocados contain tons of heart-healthy fats, fiber, vitamin C, potassium, and several other nutrients.
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If you haven't made any of these healthy changes yet, I propose a challenge: make one of them every 15 days! I am certain that after a while, you will feel a noticeable difference in your well-being, performance, and overall health.
Any questions or something you would like to share, drop me an email.
Wishing you a great weekend!
Here’s to health and good runs ⚡️
Ana Paula Alonso