Nutrition & Weight Loss

Eating On-The-Run

Eating On-The-Run

In today’s hurried world it is difficult to eat-on-the-run not to mention provide a healthy diet for yourself and your family. It is even more of a challenge to make sure that your active children have nutritious snacks for school or in-between activities.

I have provided some simple, common-sense ways to be able to eat healthy without having to alter your lifestyle!

Let’s face it, we all want to be fit and healthy, but if it takes adhering to ‘to-do’ lists and following ‘forbidden foods’ it becomes more of a hassle and only adds to our stress levels.

Let’s start with minor adjustments to your daily habits that can make a HUGE difference! Here are some basic ideas you can easily follow to insure a healthy lifestyle:

Be Realistic With Your Choices. It’s been said “you are what you eat,” and that is true. The food you choose not only affects your body size, but it affects your skin, energy levels, immune system, mood and sleep patterns. It’s not always easy to eat healthy when we’re on the run, and no one wants to adhere to a list of Forbidden Foods, but there are simple things we can do that will make a significant difference.

Pay Attention to the way you’re feeling. Are you tired, sad, sluggish or bloated? Is your skin breaking out, your hair dull and limp, and your finger nails brittle? Often, these symptoms are directly related to what you ate a few hours prior. If you are eating a lot of refined foods, fast foods, or sugar you will certainly feel badly. The biggest barrier is the fact that we don’t realize that we can feel differently. We CAN be energetic, light, sharp-minded, happy and rested. The following tips provide you with a start towards positive changes.

Make gradual changes. It’s unlikely you’ll switch from three slices of pizza at lunch to a salad in two days, but you can make major changes just by adding certain foods.

Add greens, grains, fruit and water. If you like eating hamburger and fries, you don’t have to give them up. Just add a side salad or veggies to that meal and pretty soon you won’t be finishing those fries. Experiment with new tastes. Try brown rice over white; sweet potatoes and squash over fries.

Substitute a sweet pear or crisp apple before you reach for those chocolate chip cookies. Add fruit to your diet and you will find yourself craving a cold, juicy orange over those cookies. Mix fresh fruit in yogurt or freeze a banana or red grape and eat them frozen.

Water is key. The human body is made up of mostly water. Drink a glass of water before you eat, and that will help your cravings and give you the water you need. Put a slice of lemon, orange or lime in your water if that seems more appealing.

If you drink soda or sports drinks, try substituting it with water or pure fruit juice. Read the labels, fruit juice is just that! If the first ingredient is sugar or corn syrup, or there are ingredients you can’t pronounce, chances are it isn’t a nutritious choice. You’d be surprised to find out that some fruit drinks don’t even have the fruit in it that it is flavored from.

Switch to healthier varieties. Cookies and chips are tasty sometimes, but trail mix that includes nuts, seeds, cranberries, raisins and chocolate can satisfy salt and sweet cravings. Try pretzels and popcorn over potato chips. Choose dark over milk chocolate, switch from sugary cereal in the morning to oatmeal or try whole grain toast with some fruit and yogurt.

Exercise. The word exercise makes some of us cringe, but rather than force yourself to do routine exercises you hate, try taking a walk with friends, maybe hike or swim. There is a treasure trove of beauty in nature. Take a bike ride to investigate all the various trees and birds that surround you; walk on the beach and collect seashells.

Instead of asking others to get something for you, get up and move! Take the stairs over the elevator.  Rather than waste time circling around the parking lot to save a few steps, park a distance from the store and enjoy the walk.

Don’t judge yourself. If you find yourself binging one night on ice cream or chips, don’t beat yourself up. You’re only human. Take this process one day at time.

Before you know it, one step leads to two and you’re on your way!

For more information, additional tips and recipes, visit Let’s Get FIT Nutrition and Dawn’s Blog.

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This post was written by:

- who has written 5 posts on Trail Running Club.

Dawn Ciccone is a motivational speaker, athlete, author and creator of the F.I.T.S Training Program. F.I.T.S stands for From Injury To Strength.

It was Dawn's own journey of healing from a horrendous tragedy that made her realize recovery is NOT enough! She needed to apply a process of STRENGTH building to every aspect of her life.

Dawn's life transition was made through a tragic accident that left her wheelchair and home bound. Hit by a car while running, doctors told her she would not walk normally and never run again. Dawn made the decision to find her way back from injury - not just by recovering, but by applying a process of strength building she calls F.I.T.S Training. You can see a video of her accident at

An athlete herself, Dawn knows the tremendous demands that training has on the body, mind and spirit. She also knows, first-hand, that those demands increase tenfold during injury and through recovery. Training involves retraining your mind and addressing the spiritual side of recovery along with the physical.

It was a long, arduous path, but Dawn rose above the odds and today she offers the process that got her to strength. Maintaining a positive outlook, coupled with courage, determination, and an altruistic attitude, she uses her experience to inspire and encourage others to reach their goals and live authentically.

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