Crowding Out

In previous weeks I have talked a lot about hydrating and fueling on the run.   This week I want to take a moment to discuss eating healthier in general and fueling yourself daily.    Eating healthier is a great compliment to the dedication and effort you are putting into your training as a walker or a runner. 

When it comes to nutrition and eating “right”, what works for me may not work for you, and vice versa, however, I am a big believer that crowding out is a great place for anyone to start.  You are able to eat more and don’t have to abandon what you love.   

 

 

When talking to most people about eating healthier or changing eating habits I hear things like, “I love cheese too much and I need my coffee.”  But you do not have to give these things up.  As long as you eat nutrient rich foods most of the time, indulging is encouraged.   

 

 

The transition to eating this way does not happen over night.  As you gradually add in foods that are healthy, you will want to eliminate foods that no longer serve you. 

 

 

So how do you do it? 

The principal of crowding out is when you add more to your diet, instead of taking away. Instead of giving up junk food, or going cold turkey on leafy greens and carrots, it is important to gradually add in the good, healthy, whole foods such as fruits, vegetables, and grains to your current diet.   This in turn will gradually crowd out the less healthy foods. 

The body can only take in so much food.  If you fill the body with nutrient dense food, cravings for the unhealthy foods will start to lessen. Adding these healthier options and drinking lots of water, earlier in the day will help to crowd out cravings later in the day. If you fill up on tasty vegetables and trail mix, you will eventually not crave/want the extra cookies that you eat in the evening. 

A fun way to approach this concept is to try something new every day.  Monday try a new fruit, like dragon fruit, Tuesday, a new grain, like Quinoa. (Which by the way is the only grain that is a complete protein- containing all the amino acids).  Mix it up and take a chance.  You will be having so much fun trying new things that you’ll forget about that piece of cheesecake sitting in the fridge, or maybe not :-)  

Remember baby steps.  Make consistent gradual changes.  It is about making a lifestyle change and not about going on a diet.  Making sustainable small changes will ultimately lead to bigger changes.  Maybe for now you have a salad with your lunch, but later the salad may become your lunch.    

What do you think?  What is one new healthy food you are going to try this week?