Category Archives for "nutrition"

Dec 20

Nutrition Counseling: A Lesson on Food Labels and Fats

By Janelle @ Run With No Regrets | nutrition

Hey there and Happy Friday!  I am finally on VACATION and I couldn’t be happier!  I was able to finish up a majority of my Christmas shopping today, and hope that everyone loves what Santa Janelle got them this year!

On Wednesday I had my last nutrition counseling session of the year.  You can read about visit 1, visit 2, visit 3, visit 4, and visit 5 by checking out the links.

The good news is that my weight remains to be stable.  I am still hovering around my goal of 130 pounds and that makes me VERY happy.  Prior to seeing the dietitian, I was creeping up towards 140.  So I would definitely say that changing my nutrition made a huge difference!

The food logging is always a struggle, but overall Danielle thinks I’m doing a pretty good job. I am keeping aware of the food groups I consume through the day and definitely getting plenty of protein sources, so I’m happy.  I had one luncheon and 2 retirement parties to attend this week, so I knew there would be carbs galore!  But I mostly behaved myself…except for those two slices of cake, oops!

Learning about food labels and fats! #nutrition Click To Tweet

Learn what you need to know about reading food labels and what different fats actually mean!

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Dec 09

Healthy Eating Tips for Thanksgiving

By Janelle @ Run With No Regrets | nutrition

Hey, everyone!  I can’t believe it’s been nearly 2 weeks since my last post about my last nutrition session.  It feels like an eternity and was purely unintentional.  So now that I’m back, I’ve got a lot to talk about.  Hopefully as I catch you up, you can let me know how you’ve been by leaving a comment!


Thanksgiving went really well!  It was my first time hosting the holiday at my home, and I was able to share it with my boyfriend and immediate family.

A wonderful Thanksgiving meal!

Updates from a short drought - and tips for a healthy Thanksgiving! Click To Tweet

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Nov 26

Latest Nutrition Session: Food Log Changes and Best Meals for Workouts

By Janelle @ Run With No Regrets | nutrition

Happy Monday!  First I want to say hello to my new readers and fellow Running Bloggers!  My last post about my new running goals got so much comment love, and I really appreciate the kind words!  I hope you stick around!

Last week I met with my dietitian, Danielle, to check my progress since our previous meeting in October.  The last time we met, she gave me a more explicit meal plan to follow, since I was having having difficulty coming up with my own ideas.

This time, we went through a few of my food logs and they were pretty good, except I’m still struggling with eating 6 meats/meat substitutes each day.  Fortunately, my weight is staying stable.

To help, we’ve modified my food logs by adding a space where I can tally up how many servings of each food group I’ve eaten per day.  This will help me to be more flexible to make adjustments as the day goes on.

I’ve also been struggling with logging my meals an entire day because once I get home I’m lazy!  To help, I’ve been placing my logs on the refrigerator where I can see it and so far that has definitely made a difference!

What I’m also excited about is that Danielle has given me suggestions on what to eat before and after a workout. Since I’m committing to my new goals of running and strength training, I want to make sure I’m eating properly!


I’ve been advised to have a 2:1 carbohydrate to protein ratio before exercising, and to minimize protein sources that are high in fat.  This is to avoid digestive issues that can lead to an uneasy stomach  Snacks would be up to a half hour before exercise.  Here are some of the suggested meals:

  • Fresh fruit with Greek yogurt
  • Fresh fruit with low fat cheese and whole grain crackers
  • Low fat milk with animal crackers
  • Large salad full of veggies, cottage cheese, turkey, garbanzo beans and a glass of milk
  • High fiber, low sugar cereal with low fat milk and fresh fruit
  • Scrambled eggs with whole wheat English muffin and 4 oz juice


As soon as possible, consume protein!  This is to promote recovery and muscle repair.  I should aim for 6-20 grams of protein, along with some carbohydrates.  Suggested meals include:

  • 8-12 oz Green yogurt with granola
  • 8 oz chocolate milk
  • Smoothie with Greek yogurt, milk, fresh/frozen fruit
  • 3 oz turkey or chicken on whole wheat bread
  • 2 tbsp peanut butter and whole wheat crackers
  • Protein bar (<180kcal, >3g fiber, <5g sugar, <7g fat, <10% sat fat)

I went food shopping this weekend to pick up the essentials.  I know in time this will become a much smoother process and eating well won’t seem as much as a chore.  I’m so energized by this plan, and I really think this will help me eat properly…especially as it gets closer to Thanksgiving!

What are your go-to meals before and after a workout?

Oct 20

Latest Nutrition Session…Same Plan, New Method

By Janelle @ Run With No Regrets | nutrition

After a lot of cancellations, I was finally able to see my dietitian for a follow up  last Wednesday since being put on a 1900 calorie diet plan.  As I mentioned before, the first plan worked great, and I lost 6 pounds.

But September didn’t go as well.  I ended up losing 2 more pounds, which was not the goal.  I was supposed to maintain my diet, but it became increasingly difficult to write down all of my meals, day after day after day.  Usually at work I’d start off great, but once I got home, I got lazy, and didn’t feel like writing it all down.  On top of that, we spent a lot more time going out to eat.

I’ve been struggling with coming up with creative snacks and my lunches overall have been boring (PB&J every day), so instead, we’ve worked out a few options for each meal that I can have the freedom to choose, as long as I keep up with the correct number of food groups in each meal.  Then I keep track of what I’ve eaten throughout the day, and if I miss a serving earlier in the day, I can make adjustments to make it up by the end of the day.

For example – for breakfast, I should have one bread/starch, one fruit, one dairy, and one meat.  So to satisfy this, I had one serving of low-sugar apple cinnamon oatmeal with 8 oz of almond milk,  a 4 oz glass of orange juice and a handful of peanuts.  Surprisingly this meal really filled me up.

I think that this new method will be much better for me.  While my first couple of days started well, I have to admit, this weekend I haven’t been doing the greatest job…we had a lot of toasting and celebrating to do.  But I will buckle down and keep committed!

It’s time to get more groceries, so I’m looking forward to adding the following new snack items to the list:

  • Animal crackers and whole grain crackers
  • Laughing Cow cheese wedges
  • Baby Carrots (not my favorite but I’ll keep trying)
  • KIND bars (work as a fruit and meat serving)
  • Frozen yogurt
  • Low calorie ice cream bars
  • Sugar-free pudding
On another note, I’ve made some changes to the site so it should be easier for anyone to leave a comment.  So I hope that you can let me know your thoughts!  Do you have any favorite healthy snacks that you recommend?