My Running Foods + Cipollini + We Work Beverages

It’s already Wednesday! I hope the rest of the week flies as fast as the first half of the week has flown by! I’m going away next week so I’m antsy to get through this week and start packing for my trip.

In the meantime, let’s talk about recent meals.

I’ve been eating more sweet potatoes and bagels (well, bialy’s mostly) this summer. I’m sure that both are helping me to feel great when running and likely aid in the fact that I’m never fatigued after my runs either. I’m calling them my running foods for this summer, in addition to watermelon and the usual nutrient-dense foods that I eat on repeat.

There may not be much “nutrition” to bagels but I like them, crave them with cream cheese, and enjoy them. So to me, bagels and bialys are part of my healthy diet and lifestyle.


I eat power bowls like the bowl below on repeat lately for dinner during the week. I’ve been using either regular sweet potatoes or Japanese sweet potatoes. Also, the tri-color cauliflower from Trader Joe’s (from the frozen section) is just so good! I don’t know what it is about it, it’s just plain old cauliflower, but I love it!


You must get the citrusy garlic seasoning from Trader Joe’s if you haven’t yet. It’s so good sprinkled on sweet potatoes (and vegetables too) with a little bit of olive oil before roasting them in the oven.

This is what the jar looks like again if you missed it in Trader Joe’s or when I last discussed it.


I’m always making a lot of salads still for lunch, sometimes for dinner.

This salad involved some of my usuals like chickpeas, tomatoes, cucumbers, and avocado but also had the addition of Dr. Praeger’s veggie burger and instead of romaine, I used two other salad blends from Trader Joe’s. Romaine is always the lettuce that is often out of stock at Trader Joe’s.


These are the salad blends I’ve been buying at Trader Joe’s when I can’t get romaine. I also go to Whole Foods if I really want romaine for my salads.


I love that this summer is normal so that I can spend Saturdays at my aunt’s beach house with my cousins. There’s always a great spread for lunch and so much to choose from to load up my plate.


I met my friend for a late afternoon of shopping around Americana with dinner at Cipollini.

We ordered the fried zucchini and I was a little nervous I would get too full/nauseous from the fried aspect but I was fine. I think because it was shoe-string style, I didn’t overeat it.


Instead of my usual margarita pizza order, we tried the veggie pizza. It was definitely good although there’s really nothing like their classic margarita.


And finally, here’s my pretty latte from the last time I worked at a We Work location in the city. I just love the We Work experience, likely for the many different beverage options. Between the coffee varieties and Kombucha on tap, it’s like a game of which we have first!


Recent Meals On A Friday

Is it okay to share recent meals on a Friday instead of Wednesday?!

There’s no particular order here to what I’ve been eating. Just a quick round-up of what’s been on my plate.

Here’s another big salad bowl from CAVA! I usually stop into CAVA once a week.

I will definitely give them credit for loading my bowl so nicely with all of the toppings and choices I make while walking down the cafeteria line to build my order.


Have we discussed that I like this chickpea pasta slightly better than Banza? While I do like Banza and still buy it, I try to get this version from Whole Foods instead. There’s something about it that is ever so slightly better in my opinion.

Whole Foods 365 chickpea pasta

i had this slice from vegetable pizza one night when Mario’s was OUT of my favorite whole wheat margarita pizza. Also, we won’t discuss the rising cost of pizza. Nope, not even going there. It’s actually embarassing what I pay for a slice of pizza right now.

vegetable pizza

Once I like something, I tend to order it again and again. I had the Magic Mushroom salad again from Beatnic while working n the city this week. It’s so good.

The menu is 100% vegan with a lot of fun options. I should try their version of chicken nuggets next time. I did taste the air-baked fries with beet-styled ketchup. Very tasty!


I had a big plan while in the city to grab a cupcake from Magnolia Bakery but it didn’t happen this week. Trust me when I say, it will happen next time.

I did have this chocolate cupcake from Cake Don Cupcakes recently. It was good, nothing original or spectacular.


My new favorite go-to dinner lately is a basic salad and baked sweet potato. I’m not sure how I fell into this delicious habit but it has been making me very happy come dinner time.

I go through phases with potatoes. Either I don’t eat them for a while, or I only eat regular potatoes, or I only eat sweet potatoes when I roast them in wedges. Right now, I only want a baked sweet potato as it really hits the spot for me.

salad and sweet potato
blurry picture but you get the idea!

Oh, and I also went back to eating this three-layer hummus from Trader Joe’s. It was a favorite of mine and then I stopped buying it for months. I’m happy to be back to it!

trader joes three layer hummus

Since it’s Friday, I have a quick favorite to share — Stoney Clover’s collaboration with Roller Rabbit is live on their website. The hearts and rainbows are everything to me! I really want the large pouch.

Quick Look At Recent Meals + Recipe I Will Make Next

I’ve been eating a lot of the same meals on repeat lately (not that I ever really vary my diet) so I don’t have much to share today.

I did want to check in today though! Happy Wednesday.

Whole wheat vegetable pizza for dinner…it’s becoming a weekly thing once again. I think I’m eating this vegetable slice from Monte even more often than the whole wheat margarita slice from Mario’s as of late. However, as quick as I am to make this statement, I know myself. On a whim, I will switch back to the margarita slice with a salad a few nights a week.

whole wheat vegetable pizza

Actually, I have not been eating pizza nearly as often as I sometimes do. Instead, come dinner time, I am making something at home that involves a potato. White potatoes, sweet potatoes, or purple sweet potatoes. All potatoes are in my rotation at the moment!

This dinner was oh so good that I have repeated it a few times. I roasted purple sweet potato wedges sprinkled with everything but the bagel seasoning. While some nights I’m making potatoes alongside roasted vegetables, this time I made a salad which consisted of romaine, roasted mini pearl tomatoes, chick peas, Persian cucucmbers, roasted red peppers, avocado, and the three layer hummus from Trader Joe’s on top. Really delicious.

power bowl

Since I’m on a potato kick, I remembered my recipe for black bean and quinoa chili. I could have sworn that the actual recipe involved sweet potatoes but the original version does not. Instead, if you click to read the recipe post, I offer the recipe plus serving suggestions which include serving the black bean and quinoa chili on top of a potato. You can definitely add diced sweet potatoes to the chili as it cooks — I may do just that. I’m thinking that I will make the chili this weekend so I will keep you posted!

Oh, one more recipe for you. I rediscovered these black bean, quinoa, and sweet potato burgers. They were delicious and easy to make. I used to make the burgers and freeze a bunch. Let me know if you try the recipe.

recent yummy eats, Japanese sweet potatoes & recipes links


Lots of good food going on lately!

I made a version of my three ingredient pancake a few times this week, adding blueberries as it cooked along with cherries and Skoop B-Strong for added protein.

I am very into cherries right now! I do have a slight allergy to raw cherries but so long as I heat them up/mix them with other ingredients, I don’t feel a reaction.

three ingredient pancake

I had this veggie burger platter over the weekend which sparked my craving for Dr. Praeger’s veggie burgers all week!

I am pretty sure that this veggie burger, which I had at my friend’s pool club, was a Dr. Praeger’s veggie burger and the same type that I have in my freezer.

I ordered the veggie burger over a salad and then topped it with guacamole. It was perfect to eat by the pool. Not too heavy in the stomach yet satisfying.

veggie burger

Although Panera still refuses to make me the former secret menu power hummus bowl, I am surviving with their barbecue chicken salad (no chicken, adding tomatoes and avocado).

salad from panera

Yesterday though, while working from Panera, I was so super starving that I had to leave to satisfy my appetite at the Whole Foods food bar. When I am that hungry, a Panera salad isn’t going to cut it.

They had plantains yesterday which made my day! I am pretty sure I took a little bit of everything vegetarian available at the food bar.

whole foods food bar

Let’s talk Japanese sweet potatoes. There are so many varieties of sweet potatoes filed under the name Japanese sweet potato depending upon where you are and what store you find them. Purple, white and red sweet potatoes are considered varieties of Japanese sweet potatoes.

ShopRite just lists my favorite sweet potato variety as a red sweet potato. There is no mention of it being a Japanese sweet potato.

I have learned that the reddish/slightly purple-skinned sweet potato with the starchy yellow flesh is my absolutely favorite sweet potato. It has a starchy texture to it and roasts really well without getting mushy at all.

ShopRite sells the red sweet potatoes at a price of two for three dollars. I typically select the most giant sweet potatoes to get the best value for the price even if it means one potato is the size of three typical potatoes! It never goes to waste.

red sweet potatoes

Red sweet potatoes are starchier than a traditional orange sweet potato, still slightly sweet but not as sweet. I had these roasted sweet potato wedges for dinner the other night with mashed chick peas and avocado over a simple salad.

I  think I could easily eat this meal every night this summer.

roasted japanese sweet potatoes with chickpea avocado mash

I am definitely on a Ralph’s Ices kick which hasn’t been a trend for me in years. I am loving the chocolate graham marshmallow and always get a scoop of candy bar fudge too because that was my original favorite flavor back in the day. When I say back in the day, I am going back to 1999 when I first started eating Ralph’s ices.

ralphs ices

Back to Meal Planning?

My son has two more weeks of baseball camp before leaving for sleepaway camp for the second summer session! I am trying my best to make more dinners at home lately rather than let him talk me into going out for dinner as much as he has been.

I am keeping things simple and basic though, as usual really, because I don’t really enjoy getting too creative or involving too many ingredients when it comes to cooking dinner.

Aside from making steak and chicken for my son next week, I want to make my Copycat Cheesecake Factory Salad bowls again too. They are really easy to throw together at home!

Laura and I have also decided to do a little recipe challenge which we will talk more about next week! We are both on a major veggie burger kick and are determined to make our own. I am excited about this because it will help me to get more involved in the kitchen, actually making some of the recipes I have been pinning.

I came across a few good-looking (easy) recipes this week that may interest you:

Southwestern Chopped Salad

Mega Crunchy Romaine Salad with Quinoa

17 Meatless Ways To Use Zucchini

Peanut Butter Swirl Vegan Black Bean Brownies

Have a great weekend!
[bctt tweet=”recent eats, Japanese sweet potatoes and recipes of interest #food #sweetpotatoes #veggieburgers #drpraegers #mealprep #ralphsices” username=”cookiechrunicle”]

3 things you are doing this weekend?

Which type of potato is your favorite?

What do you eat for lunch when you are absolutely starving?

when you just need a brownie sundae


Every so often, I have a day when I am hungry yet nothing is appealing to me.

Monday was one of those days.

Breakfast is never really my issue. I really like and look forward to a small bowl of oatmeal with banana (plus coffee!) before my run and I always like oatmeal after my run (not pictured).


It was later in the morning, when I was getting really hungry for lunch but wanted nothing in particular, that my issue began. It was almost as if I knew that nothing I was going to eat was going to hit the right spot.

It was a truly annoying feeling actually.

Don’t even ask me how I ended up with a Dr. Praeger’s Veggie Burger over a salad with roasted carrots and avocado because I won’t be able to give you a good answer.

Although it was good, it really wasn’t what I wanted and have I mentioned that lately I do not like salads or vegetables for lunch? Yeah, so I don’t know what I was thinking when I prepared this for myself.

 veggie burger salad

There was some watermelon in the afternoon but it wasn’t doing it for me.


Lots of colors going on between the watermelon, the pink bowl and my rainbow sweatshirt 🙂

By 3:00 pm, I realized it was only a matter of time before I needed to get to The Cheesecake Factory. I suddenly had the Godiva brownie sundae on my mind as the only food that was going to hit the right spot, satisfying whatever it was that I needed today.

Sometimes I just need a random, serious dessert. I have learned that going with exactly what you want to eat, even if it’s a giant brownie sundae on a random Monday, is the way to go.

So I had dinner at home, just as a pathway to dessert if that makes sense. There was a time in my life where I would skip dinner just to get to dessert but now I am an adult so I try not to do that.

Roasted sweet potato wedges with an omelette plus avocado. I was not in the mood for vegetables!

omelette with sweet potatoes

After dinner at home, we went to the The Cheesecake Factory and I felt like some girl on a mission.

godiva brownie sundae

Perfection. Exactly what I needed to feel normal again.

Everyone has their thing and dessert is mine. Had I not gone for exactly what I wanted, I would have eaten everything else in my house trying to satisfy a craving which we all know, never works.

Sometimes, you just need a brownie sundae.

[bctt tweet=”When you just need a brownie sundae #wiaw #brownies #dessert #godiva @cheesecakefactory ” username=”cookiechrunicle”]

Don’t forget to check out what everyone else is eating today!

Favorite dessert from The Cheesecake Factory?

Are you good about honoring your cravings?

Do you ever have days when you are hungry but not in the mood for anything?


What I Ate Wednesday 1.27.16


Time to talk food!

What I Ate Wednesday 1/27/16


My breakfast has basically looked like this picture for the last several days. That’s what happens when you have fresh blueberries in the house. They overtake your oatmeal.

oatmeal with blueberries


I have been rotating two lunches – one sweet when I am in the mood for sweet and one a little more savory for the rare occasion when savory cravings strike.

First the sweet combo….

Grain free English muffin with peanut butter and blueberries.

grain free english muffin with peanut butter and blueberries

And now the savory…

I wanted something to eat with the plantains I bought the other day so I made an omelette. Or we can call it a scramble since it fell apart but whatever we call it, it was good and I have had it a few times since Friday.

omelette with plantains


I wish I always had the patience to let my sweet potatoes roast for a long time because when I leave them alone in the oven for a good 40 minutes, they come out the best.

I love them so crispy! I sprinkled these sweet potato wedges with garlic powder and paprika which is a winning combination, served with quinoa and roasted vegetables.

power bowl


I took the granola cookie crumble thing that I baked over the weekend and crumbled it on top of an apple with peanut butter. Best dessert idea.

apple with crumbled cookie

I wish I could say I am heading outside for a run but I still live in fear of the 8 foot snow mounds in my community blocking my ability to see cars and their ability to see me. Oh well, gym it is!

[bctt tweet=”What I Ate Wednesday Fun! #WIAW #blueberries #peanutbutter #sweet #savory #fitfluential”]

Click here to see what everyone else is eating today!


Do you get impatient when you are roasting sweet potatoes or vegetables in the oven?

Favorite lunch lately?

Favorite way to eat blueberries? Plain, in oatmeal, baked into something?



Thanksgiving Recipe Ideas & Next Week’s Meal Plan


We are quickly approaching that time of the year when everyone starts to freak out over Thanksgiving dinner and how it will magically make you gain 20 pounds so let’s starve ourselves before and after just so we can have one day of stuffing and pie.

Or, we encounter the reverse attitude of Thanksgiving will make us gain 20 pounds so we might as well skip out on our workouts and the rest of the week’s healthy meals because what’s the point.

Please excuse me while I proceed to still plan our dinners for next week, leaving out Thanksgiving since we will be enjoying that day with family and then getting right back on our usual track for Black Friday which typically means we are out to eat because I do not often cook on a Friday night.

Plan your meals each day as usual, keep up your workout routine, enjoy the holidays to the fullest and move on.

Is it just me or is it not that simple?

Anyway, lots of yummy (mostly vegetarian) Thanksgiving recipe ideas for you today!

Thankgiving Recipe ideas for a very Happy Holiday

I will be making a few side dishes this year so I have been trying really hard to narrow the recipes down but gosh it’s just so hard.

Here’s a good sampling of the Thanksgiving recipes I am looking at and for even more inspiration, follow me on pinterest where I just keep pinning and pinning.

16 Healthy Thanksgiving Side Dishes

50 Thanksgiving Recipes <- from How Sweet Eats, worth scrolling through!

Maple Roasted Butternut Squash & Brussels Sprouts

Butternut Squash Casserole with Parmesan-Panko Topping

Butternut Squash and Wild Mushroom Stuffing

Gluten-Free Stuffing with Kale, Caramelized Onions and Mushrooms

Savory Parmesan Mashed Sweet Potatoes

Candied Sweet Potatoes with Pecans and Dates

Caramelized Onion and Apple Cider Gravy

Gluten Free Cranberry Maple Lentil Loaf

Crock Pot Rosemary Garlic Carrot Parsnip Mash (Paleo)

Healthy Corn Muffins


19 Must Make Vegan Pies

Roasted Sweet Potato Casserole Bites with Oatmeal Cookie Crumble

Spiced Apple Bars with Brown Sugar Butter Cream

Cookie Dough Flourless Brownie Pizza

Double Chocolate Cream Pie

Lightened Up Vegan Apple Crisp

Oatmeal Raisin Chocolate Chip Cookies <- dairy free option and my favorite recipe, I make them every holiday!

weekly meal planning menu

Easy meals planned for next week:

Monday – Roasted cauliflower stuffed sweet potatoes < – recipe to come

Tuesday – Pizza night! Hoping to make this Autumn Harvest Pizza

Wednesday – Steamed or roasted veggies + brown rice + chick peas + sweet chili sauce = easiest stir fry ever

Thursday – Thanksgiving!!

Friday- Not cooking

Saturday – Not cooking

Sunday Crispy Onion Chicken (for my son) with roasted rainbow carrots (power bowl for me)

[bctt tweet=”Thanksgiving Recipe Ideas plus next week’s meal plan #thanksgiving #recipes #vegetarian #mealplanning #fitfluential”]


Are you cooking for Thanksgiving? Do you know what you are making yet?

3 things you are doing this weekend?

Grain Free Skillet Potato Lasagna


If you are wondering what I did yesterday after a short morning run, I was in my kitchen making this really easy grain free skillet potato lasagna.

cast iron skillet potato lasagna

I cooked up this savory recipe in the morning on purpose so that I wouldn’t sample it as I made it because normally at 10:00 am, the last thing I want to eat is something from my cast iron skillet called potato lasagna.

I am a sweet morning eater by nature but when there are loads of thinly sliced potatoes cooking and crisping in tomato sauce with cheese bubbling up in front of me, all sense of meal time preferences and reasoning goes right out the window.

Part of me wonders if it’s wrong to call this recipe a lasagna when there isn’t a grain or pasta type noodle to be found.

But see, I consider it a skillet lasagna of some sort because it’s based my easy skillet whole wheat lasagna recipe which I make quite often only this time, I replaced the lasagna noodles with potatoes.

cast iron skillet potato lasagna

Packed with grain free complex carbs to fuel our muscles and comfort our souls, this meatless recipe is crazy easy to throw together.

As you know, I do not like complicated recipes or needing to be in the kitchen longer than I have to be. This skillet potato lasagna meets my requirements because it’s all in one pan, there’s no boiling of noodles, no layering system to follow nor is the recipe so structured like a science experiment that I run the risk of screwing it up.

All you really need to do is slice up your potatoes and get them in your cast iron skillet along with the sauce, seasonings and cheese.

It’s a perfect meatless meal when paired with a salad and vegetables or great as a side dish for our meat-eating friends too.

In fact, I think this skillet potato lasagna makes for an awesome meal the night before a long run or race.

cast iron skillet potato lasagna

Or, um, a random early Sunday morning brunch when you are cooking it and can’t resist a big bowl for yourself.

A few things to note:

I used a mix of sweet potatoes and regular potatoes but you can do what you like and even sub in some butternut squash <- great idea right here.

Add vegetables! Can you believe I didn’t?! Perfect veggies for this skillet potato lasagna would be a handle of spinach, sliced mushrooms, diced eggplant, cauliflower or broccoli.

If you are a cheese lover, add lots of cheese. If you adore tomato sauce, use a heavy hand when adding it to your skillet – you cannot mess this up so use the amounts that will make you happy.

Grain Free Skillet Potato Lasagna
Author: meredith @ Cookie ChRUNicles
  • 3 large potatoes of choice (I used 2 sweet potatoes and 1 white potato)
  • 1/2 large onion, diced
  • 1 can organic low sodium diced tomatoes
  • 1 or 2 cups of your favorite tomato sauce
  • 1 cup ricotta cheese (I used Trader Joe’s fat free ricotta and it’s terrific!)
  • 1 cup or more part-skim shredded mozzarella cheese
  • Oregano
  • Garlic powder
  • Olive oil
  1. Preheat oven to 400 degrees.
  2. Drizzle olive oil at the bottom of your cast iron skillet and heat over low-medium heat.
  3. Add diced onion and stir around for 2 minutes.
  4. Wash your potatoes and microwave for a few minutes to soften.
  5. Thinly slice your potatoes in any shape you wish and slowly add to the skillet.
  6. Drizzle some olive oil over the potatoes as they cook, stirring frequently.
  7. Add oregano and garlic powder, stirring to coat.
  8. Cook on low-medium heat for 5 -7 minutes.
  9. Add diced tomatoes and stir.
  10. After 3 minutes, add your favorite tomato sauce (as much or as little as you want).
  11. Cook for another 5 minutes before adding dollops of ricotta cheese to the skillet.
  12. Top with mozzarella cheese and cook for 2 minutes before placing inside oven.
  13. Bake uncovered in the oven for 25 – 30 minutes, until potatoes are tender and cheese is bubbly.

Linking up with Meatless Monday today 🙂

Meatless Monday

[bctt tweet=”Make this grain free skillet potato lasagna for #MeatlessMonday #grainfree #potatoes #lasagna #vegetarian #fitfluential “]


Are you more sweet or more savory in your food choices?

Are you capable of cooking without sampling what you are making?

Favorite pre-race dinner?


Japanese Sweet Potatoes & Next Week’s Meal Plan


Confession: I went out of my way to go to Whole Foods, when I really could have picked up everything I needed at Trader Joe’s, simply because I wanted a snack from the food bar while I shopped.

Whole Foods food bar

I couldn’t help myself, I love Whole Foods’ roasted vegetables.

I didn’t seem to need that much from the grocery stores although I am sure I will have to fill in again over the next few days.

Trader Joe's

The best news ever (well, in food shopping news that is) is that Trader Joe’s now carries the Japanese sweet potatoes.

I LOVE their texture, especially when roasted in wedges. I have roasted these Japanese sweet potatoes for lunch almost every day this week and they are PERFECT when paired with peanut butter. Trust me on this.

roasted japanese sweet potatoes

Next week’s dinner planning:

As I mentioned in Monday’s post regarding My Meatless Diet, I don’t really plan out my dinners because it’s really easy to throw together my power bowl-type meals at the last minute depending upon what I am in the mood to eat.

When you don’t need to defrost and cook a meat or poultry, the planning time is reduced significantly.

However, our recent decision to plan out my son’s dinners for the week has been really helpful for both of us. He likes to be in charge of what he gets to eat and I like that we reach an agreement in advance so there’s no need to discuss/argue each night about what’s for dinner.

I am totally fine with cooking my own vegetarian dinner and a separate dinner for my son but the truth is, you really can coordinate the meals so that both the meat and meatless dinners share the same flavors and side dishes.

meal planning

How the above dinners will work for both of us:

Turkey meatballs for him, meatless meatballs for me (I haven’t made my own meatless meatballs in forever, I hope to share the recipe next week) both served with spaghetti squash.

Stir Fry bowls are so fun and customizable! We will both have the plant-based version which includes brown rice, chick peas and vegetables but for his bowl, I will add shrimp, chicken or possibly egg (my son loves if I make his more like a fried rice).

Pizza night is so simple and versatile. We both love the organic whole wheat crust from Trader Joe’s. One side loaded with veggies and cheese and one side left for my son to select his toppings of choice.

Dr. Praeger’s veggie burgers are great to have in the freezer when you need dinner in a pinch. My son loves them, especially served on a toasted English muffin loaded with pickles, ketchup and cheese and a side for both of us of my roasted potato wedges.

Quesadilla filling options are endless and easy to make vegetarian or load with chicken or steak. I use Food For Life’s Ezekiel tortillas which are now on my list (forgot to get them!) to pick up before next Thursday.

Have a great weekend 🙂

[bctt tweet=”Next week’s meal plan works for all of us #vegetarian #meatless #traderjoes #wholefoods #fitfluential”]


Who is running a race this weekend?

If you plan out your dinners, how often do you stick to the plan completely?

Favorite type of potato and favorite way to eat it (mashed, fried, roasted, baked…)?



Do I Eat The Best Foods For Runners?


As runners, what we eat is a big deal.

Not only for our massive appetites and equally massive cravings but for our strength, endurance and recovery.

There are lots of foods recommended for runners but just because an article says we should eat it, doesn’t mean that we can or do.

As individuals, we are each unique.

Allergies, lifestyle choices, diet preferences, taste bud favorites and stubborn stomachs…

I thought it would be fun to take a look at the Runner’s World Best Foods For Runners article and break it down with you to see which foods from the article are currently in my diet on a regular basis.


Nuts are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it.

I do not eat almonds. I am allergic to them and most other raw nuts which means there’s no trail mix in my life, no fancy snack bars, no almond milk in my coffee or almond meal in my pantry.

But I can eat peanut butter. Lots of peanut butter. Everyday.


My favorite snack lately and it’s so simple! Blueberries, banana slices and peanut butter.


The protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery.

I recently did a post on the health benefits of organic eggs so I know they offer terrific nutrition.

I don’t love eggs like oh my goodness EGGS and go through phases where I don’t eat them for weeks (or months) and then come back to them on a regular basis.

Last week it was all about the three-ingredient pancake for breakfast.

This week it’s been vegetable omelets for lunch served with roasted Brussels sprouts, brown rice and avocado over spinach.


Sweet Potatoes

A 100-calorie sweet potato supplies more than 250 percent of the DV for vitamin A in the form of beta-carotene and are a good source of vitamin C, potassium, iron, manganese and copper.

I’ve got this one down. Sweet potatoes are a staple in my daily diet.

sweet potatoes

Roasted sweet potato wedges with chick peas, stir fry vegetables and avocado – my favorite quick and easy dinner.


Whole Grain Cereal With Protein

Look for whole-grain cereals that offer at least five grams of fiber and at least eight grams of protein.

I prefer oatmeal over a bowl of cereal.

I do have this whole grain cereal in my pantry though, maybe I should start eating it?

heritage flakes



Eat enough oranges and you may experience less muscle soreness after hard workouts such as downhill running.

When I can find the little cuties, I eat them. Otherwise, I do not eat oranges regularly at all.

Black Beans

One cup provides 30 percent of the DV for protein, almost 60 percent of the DV for fiber and 60 percent of the DV for folate, a B vitamin that plays a key role in heart health and circulation.

I eat a lot of beans but they aren’t always black.

organic beans

I get the most black beans into my diet when I am dining at The Cheesecake Factory or making my copy-cat version of my favorite salad at home.

Although I did finally try baking with black beans the other day!

black bean fudgy bites

Recipe soon! So fudgy…

Mixed Salad Greens

Choose mixed greens such as radicchio, butter leaf, curly endive, and mache. Each variety offers a unique blend of phytonutrients that research suggests may fend off age-related diseases, such as Alzheimer’s, cancer, heart disease, and diabetes. These phytonutrients also act as antioxidants, warding off muscle damage brought on by tough workouts.

Lately I buy spinach and that’s it. It’s easier on my stomach.


Besides being an excellent source of high-quality protein, salmon is one of the best food sources of omega-3 fats.

I do not like salmon and rarely consume any fish of any kind.

I add chia seeds to my oatmeal every day for the omega-3 fats instead.

chia seeds


Whole Grain Bread

Runners need at least three to six one-ounce servings of whole grains per day, and eating 100 percent whole-grain bread (as opposed to just whole-grain bread, which may contain some refined grains and flours) is an easy way to meet this requirement since one slice equals one serving.

Oatmeal every day, just about. Bread? Not really.

But I do love Ezekiel Bread – especially the Cinnamon Raisin and always have it in the house.

ezekiel cinnamon raisin bread

Frozen Stir-Fry Vegetables

Research shows that eating a combination of antioxidants, such as beta-carotene and vitamin C, may lessen muscle soreness after hard interval workouts by reducing the inflammation caused by free-radical damage.

My freezer is packed with frozen vegetables.


I love fresh vegetables but frozen are best in a pinch, don’t hurt my stomach and have a long shelf-life.

I stock up each week on a wide variety of frozen vegetables and often cook fresh and frozen together just to get the best of both worlds.

stir fry

Fresh roasted brussels sprouts – the rest of the veggies are frozen.

Whole Grain Pasta

Whole-grain versions are a must over refined pastas because they contain more fiber to fill you up, additional B vitamins that are crucial to energy metabolism, and disease-fighting compounds such as lignans.

I can’t recall the last time I ate pasta. I do buy whole grain though for my son.


Along with protein, chicken contains selenium, a trace element that helps protect muscles from the free-radical damage that can occur during exercise, and niacin, a B vitamin that helps regulate fat burning during a run.

I do not eat chicken. I aim for protein from plant-based sources, dairy and eggs and add Nutritional Yeast to many foods for the B Vitamin thing.

nutritional yeast


Frozen Mixed Berries

Frozen berries are just as nutritious as fresh, but they keep far longer making it easier to always have them ready to eat.

I have learned to adore frozen berries and eat them every single morning with oatmeal, yogurt and sometimes blend them at night with bananas to make soft serve.

very cherry berry blend


Dark Chocolate

Research suggests that the chocolate flavonols ease inflammation and help prevent blood substances from becoming sticky, which lowers the risk of potential blood clots.

No problem here.

100 cal dark chocolate

Low-Fat Yogurt

Besides being a good source of protein and calcium, low-fat yogurt with live cultures provides the healthy bacteria your digestive tract needs to function optimally. This good bacteria may also have anti-inflammatory powers that can offer some relief to arthritis suffers.

There’s always greek yogurt in my post-run oatmeal (and frozen berries making it all so pretty pink).

oatmeal in a jar

But what I find so interesting about this description is where it says anti-inflammatory.

For some people, dairy IS an inflammatory so consuming those good bacterias via yogurt is not the greatest option.

This is the perfect example of eating what works for you, not necessarily what works for others, even if the others are runners.


How many of these foods do you eat regularly?

Do you have food allergies?

Three things in your freezer right now?


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