Not just iceburg

Happy Tuesday! Eventhough I didn’t have to leave for work until 9am yesterday, I woke up before 7am. I try to stick to my sleep schedule even on days whenΒ I don’t run in the morning – makes things easier! I had quite a few hours to bum around the house, so I decided to have breakfast in two parts:

BrekkieΒ #1: coffee with milk and a scrambled eggs + salsa in a mug. The eggs were so easy to make! I coated the inside of the mug with a spritz of canola oil and then added 1/2 cup egg whites. I cmicrowaved on high for 60 seconds and then stirred with my fork. I popped the mug back in the microwave for another 30-40 seconds, added salsa, and ta-da! Easy breakfast! I wasn’t crazy about the texture of the egg whites, but it tasted good.

Eggs in a mug

Eggs in a mug

Brekkie #2 was eaten at work: orange slices and a whole wheat and nutella sandwich.

nutella sandwich

Mid-morning I was h-u-n-g-r-y (I’m a bottomless pit the day after long runs!), so I snacked on a Kashi granola bar and a cappuccino.

Kashi

Cappuccino

Lunch was, as usual, a salad from the cafeteria.

  • mixed greens, mushrooms, carrots, onions
  • pickled beets
  • scoop of tuna nicoise salad
  • kidney beans
  • cottage cheese
  • whole wheat croutons
  • hot sauce!

Salad

And then my sweet tooth called my name throughout the afternoon….

Yogurt covered pretzels (no HFCS or hydrogenated oils, phew!):

yogurt covered pretzels

And vanilla yogurt with shredded coconut, granola, and oreo crumbles mixed in. Mmm.

Yogurt

After work I headed over to my gym for a short run. I ran 2 miles easy (~8:45 pace), 1 mile at half-marathon pace (7:20), 1 mile easy (8:45 pace) for a total of 4 miles. My legs felt surprisingly good after yesterday’s long run, but I am definitely still fatigued. The 7:20 mile felt harder than I expected!

I stopped at Whole Foods after work and picked up the ingredients for a new recipe, but by the time I got back to my place, I wasn’t in the mood to cook. Instead, I made my go-to easy dinner: salad and healthy nachos. Occasionally people will comment on my dinner salads – are they really enough calories for an active runner? Do they fill me up? As with anything, it all depends on the ingredients. I promise you I’m not just eating iceburg lettuce and fat-free Italian dressing. That wouldn’t be a healthy dinner! I don’t usually count calories, but to illustrate that a salad can be a wholesome and calorically appropriate dinner, I’ve crunched the numbers.

salad

healthy nachos

(Plus more chips & cheese that went un-photographed)

  • Romaine lettuce and sprouts (25 calories)
  • Wildwood baked tofu (150 calories)
  • Homemade olive oil based dressing (150 calories)
  • Handful each of dried cherries and walnuts (100 calories)
  • 2 servings of baked tortilla chips (250 calories)
  • 2 servings of part-skim mozzarella cheese (150 calories)
  • salsa (25 calories)
  • Total: 850 calories

As you can see, that’s certainly enough calories for an active runner such as myself. On the other hand, if you’re trying to lose weight, it might be too much. Every person and every runner is different. The specific meals and training I do work for me, so I post them as examples. However, in the end you have to figure out what is right for your body.

I *might* have ended the night with a little dark chocolate πŸ™‚

Do you ever experience criticism for your food choices?

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  • I think that salad looks delicious. And pardon my foul mouth, but anyone who criticizes my food choices can kiss my ass. I’m a vegetarian and occasionally I will get curious inquiries about what weirdo veggies I’m eating, but in general I’ve found people mind their own business. Which is good! Unless I’m in your office (and you’re a doctor), I don’t think anyone has a right to pass judgement on your food. Unless it’s tuna in an office. Ew. Then I will pass judgment up the wazoo.

  • Jacqui

    I get comments ALL. THE. TIME. Actually, people usually make fun of me because they ‘always see me eating’ and I ‘eat so much’ ‘all the time’. Pardon me for needing to refuel every 2 hours!

    I think its completely inappropriate and presumptuous for anyone to comment on someone elses food intake (or weight, for that matter). It makes me uncomfortable beyond belief. I don’t like being put on the defensive for my food choices!

  • I get that a lot too with regards to me eats…hence half the reason for my ranty post yeaterday!! haha!

    http://myhealthypassion.wordpress.com/2010/02/22/the-interesting-world-of-food-blogging/

  • I think anyone who makes choices which make others feel uncomfortable is going to get a little flak for it – people are so defensive and seeing someone else be healthy, for example, really puts some people’s backs up! I get comments at work when I go out for my lunchtime runs and also whenever I have a big salad for lunch – people see rabbit food, they don’t necessarily see the real nutritional value. Okay, off my soap box now…have a great day, Megan!

  • I get comments from my coworkers all the time about my lunches and snacks. My boyfriend used to make a remark every now and then until he REALLY started noticing what I was eating. I promise I am eating more than enough everyone!

  • I really like hearing about what you eat – I do loads of longer distance running and I do struggle to maintain my weight! I’m thinking about buying that book you recommended somewhere on this blog about nutrition for runners actually πŸ™‚
    Useful post!

  • suz

    OHH yeah! I work with many unhealthy people and often go to lunch with them. Although I hold my tongue about their RIDICULOUS choices, I constantly get grief about my pescetarian lifestyle. We even had an agency-wide soup luncheon a few weeks ago, and when I asked which soups had no beef or chicken stock, I was told that “we don’t cater to weird, picky people.” It’s absolutely infuriating! πŸ™‚

  • mmmm your food looks yummy. Nutella sandwiches are so tasty and fast too! Love them for between classes.

    I always get criticized for my eating!! My family says I eat a lot and then everyone else thinks I don’t eat enough. Just because i’m tiny they think I’m not getting enough food, when really I may not be hungry or they just didn’t have good food πŸ˜€

  • LOL I think it’s a food bloggers job to take criticism half the time. But it’s good to just do your own thing. And if you’re a runner that needs proper fueling and bigger portions, all the better πŸ˜‰

  • Jessica

    People are always very willing to offer negative opinions. It drives me nuts!

  • Ana

    hi Megan–

    this post was just what i needed! just this weekend i was criticized on both ends– someone questioned whether i was eating enough for my mileage, and then a few hours later i got a snarky comment over eating a bowl of ice cream!

    unless someone is with me 24/7, which NO ONE is, i don’t think they have any right to say/question/critize. no one knows my body like i do.

    i have to congratulate you on being willing to open up your training/eating habits- especially with the way that people nitpick each other to death these days.

    cheers!

  • Lauren

    Megan,

    I know you’re training for upcoming races now, but what is your view on taking days off from running/exercising? And do you prefer going in the morning or after work? I am trying to figure out what schedule works best for me, so I just wanted to pick your brain!

    Also, I love that you addressed the fact that salads can be a great, healthy, and calorie packed meal! So many people view salads as a diet food and don’t realize how many calories a salad can have (which leads to a lot of problems for people on diets!). As long as you’re conscious of making a well rounded salad for your physical activity level (with carbs/proteins/fats), they are a great options!

    Cheers!

  • Adj

    Holy cats, you should see the looks I get if I so much glance at a beer/wine during a night off from training. I had to remind my brother once that I was in training – not dead.

    I think people are surprised by how often I’ll eat while training as well. They seem to forget that all that calorie burn needs to be countered with calorie consumption.

    πŸ™‚

  • Ellen

    I’m often envious of what and how often you eat. Everything seems so yummy and balanced. As soon as I start thinking, “I wish I could eat all those things!” I remember that I don’t clock in near the gym time that you do! You seem to have a really good grasp on how to be healthy without denying yourself of what you want, which I think is hard to do. At least for me it is!
    And yes, I’ll occasionally get criticism from friends on what I eat. Apparently I’m “no fun” when I opt for a salad and they want to split a pizza.

    http://www.firednfabulous.blogspot.com/

  • When I was losing most of my weight, I would get the “can you eat that?” comments/glances from people who knew I was on Weight Watchers. Yes, I can have a slice of pizza occasionally – I won’t gain back 70 lbs. overnight because of one meal! πŸ™‚

    Interesting call on the microwaved eggs & salsa! I’ll have to try that sometime, since I crave protein in the mornings. It looks pretty foolproof!

  • Lauren – I usually take at least one day off from running each week. However when I was building my mileage back up (was injured this summer) I took at least 2-3 days off from running per week.

    Ideally, I’d prefer to run every morning before work, but I’ve found that I’m more prepared to do speed workouts in the evenings. Sometimes it takes awhile for my muscles to warm up and running fast in the a.m. is HARD!

  • It’s so true that everyone has different dietary requirements. It’s funny when people compare their eats to others when their activity level is way different too.
    Only rarely are my eats criticized, usually people just think they’re odd.

  • food comments are rough. most of the time its just because someone that eats healthy make other people uncomfortable with their own eating habits- especially when you eat a lot, but don’t have a weight problem. It makes other people jealous, lol

  • TOTALLY agreed girl! i def eat more than most!! i feel like i eat a ton compared to most bloggers..haha..how many calories do u eat in a day? since im a runner i def gota get em in!

  • I don’t get criticism for my food choices as much as general inquiries. Stuff like,”You put what on a sweet potato? Was it good?”

    I think anyone would be hard-pressed to criticize that delicious looking yogurt/granola/oreo snack of yours. Looks like dessert!

  • I think it’s interesting that you crunched the numbers, since a lot of times people fail to see *both* sides of the spectrum. Salads can be calorically adequate for both someone trying to lose weight and someone trying to maintain along with a high activity factor. Your salad sounds awesome! πŸ˜€

    I don’t usually get criticized for my food choices, because most of the people I hang around with eat the same way that I do. πŸ˜€ And in the scenario that people *do* comment on my food, I’ve learned not to care. It’s healthy, it’s balanced, and it makes me happy. That’s all that matters. πŸ˜€