April 6 2018
Make strength training the key to your best year yet of running with these tips and exercises from the new book Get Strong for Women.
Meal prepping has become one of the hottest trends in the nutrition world. You’ve probably seen Instagram posts of people prepping their meals for the week and evenly dividing them among perfectly portioned containers. If you’re like me, you may thinking, “How the heck do they do that?” Fellow dietitian Toby Amidor, MS, RD just wrote a new cookbook to make meal prepping a little easier for the everyday Jane. The Healthy Meal Prep Cookbook: Easy and Wholesome Meals To Cook, Prep, Grab and Go breaks down the secrets of meal prepping, including how and why it should be a part of your runner’s diet. I had a chance to interview Toby about this trendy topic; here’s what she had to say.
Between work, family and running, getting healthy recipes on the table can get stressful, especially during the busy workweek. You don’t want to be unprepared and end up grabbing last-minute unhealthy takeout. It’s a much better option to be organized and have healthy meals pre-planned.
Meal prep can also save you money. If you pre-plan what you’re going to cook, you can create a shopping list with those ingredients only and purchase accordingly. I like to purchase meat and other ingredients in bulk and then divide them into recipe portions. This helps stretch my food dollar.
Prepping meals on one weekend day can also help save you time, especially during the busy workweek. Although you will spend some time in the kitchen on the set day of your choosing, you won’t be slaving over a hot stove for hours during the week. Plus, there won’t be much cleanup on those busy weeknights. That extra 30 to 60 minutes can be spent running!
Meal prep can absolutely help folks make healthier choices. Stopping at a fast food joint or hitting up the vending machine will be a thing of the past. When you’re armed with prepared meals and snacks, these unhealthy eating habits start to disappear.
Meal prepping can also help you control portions, which is important on any healthy eating plan. When you pack the meal for the week, it’s easier to divide the food and account for portions. Each of my recipes provides exact measurements for portions to help make your life easier.
In order to maintain energy and stay in tip-top shape, runners need to fuel their bodies properly with nourishing food. Planning and preparing meals with lean protein, whole grains, low-fat dairy, fruits, vegetables and healthy fat enables runners to meet their demanding nutrient needs. (Editor’s note: Meal prepping for a runner also has the added value of saving time and mental energy worrying about making food for the week. When you’re knee-deep in training, it’s easier to have everything set aside and know you’ve planned your recovery fuel appropriately.)
If you’re new to meal prepping, here are a few tips to get you started:
To try meal prepping, pre-order the cookbook or try this Coconut Lime Flounder in Parchment Paper recipe from the book.