Awhile ago, I wrote a post about the difference in my mind between “diet eating” and “healthy eating”. I shared how the mental switch between the two has helped me overcome some previous unhealthy behaviors and have a more positive relationship with food. I discussed that now, instead of shooting for perfection with my eating, I aim for an 80/20 balance. The post goes through a typical day of my regular meal choices – oatmeal/fruit for breakfast, protein/whole grain/veggie lunch, a healthy snack, and a veggie filled dinner with a small daily treat usually in the form of a piece of dark chocolate. My “20%” part of the balance often comes in on the weekends. On long-run days in particular. Cravings and hunger abound these days. I oblige.
I start the day bright and early with a cup of coffee and my standard pre-long-run fuel.
After trying a few different combos (like learning that I cannot hold down banana on a run), I have found a slice of PBJ whole wheat bread plus about 1/2 of a Larabar work well for me. The combo gives me a good mix of slower and faster digesting carbohydrates and doesn’t sit like a rock in my stomach. I give it an hour to digest and head out for my run. Saturday involved that oh-so-wonderful 13 mile run I shared in my weekly Staying Fit workout recap (which includes a great core workout as well!).
When I get in from my runs, I immediately make sure I get in some quality nutrition to properly refuel my muscles. However, my appetite directly following any longer distance is usually zilch for the first few hours. Enter, the cure-all form of fast nutrition – a green smoothie!
My standard mix includes 1.5 cups unsweetened vanilla Almond Breeze, one frozen banana, two large handfuls of spinach, a scoop of protein powder, and a tablespoon of peanut flour. Delicious!
A couple of hours later, I finally have a bit more of an appetite so I sit down to lunch with the kiddos. This weekend’s cravings involved the following:
Grilled (slightly burnt because it never fails) cheese sandwich, a pile of (meh-I’m-so-ready-for-summer) berries, and the final remnants of a bag of Sunchips.
Everything looks fine, balanced, and dandy so far in my day. But then – the hunger strikes. By mid-afternoon, I quickly reach the “bottomless pit” status. I snack through the afternoon with quite a few handfuls of Love Grown and a homemade chocolate VitaTop (see below).
Peter surprised me by baking up a whole batch of these for me while out on my run Saturday. They taste just like the real thing…and for way cheaper than $1.50 per little muffin top. I have them individually wrapped and popped in the freezer for a good healthy, portion-controlled snack. He apparently followed this recipe with a few alterations (like Nunaturals Stevia Fiber powder instead of the sugar substitute and fiber powder, almond milk instead of half/half, and whole wheat pastry flour).
Finally, I end my long-run days with usually one of two combos: dinner out for either date night with Peter or a girl’s night…or pizza night on the couch. This week was pizza night on the couch. Pizza night always includes a few things. Peter. Comfy clothes. A movie. Pizza.
A beer (or two).
And Dairy Queen for dessert.
I hungrily eat up every bite. And don’t feel one ounce of guilt for doing so. I know that overall I eat in a very healthy way. I have regular indulgences that, personally, help me achieve more health because of a better place mentally. I just wanted to show that eating less nutritious meals in moderation can fit into an overall healthy lifestyle. It can fit into weight maintenance. And we should strive for balance, not perfection. I’m for certain not a perfectly clean eater by any means. But I’m healthy. I’m balanced. That will look different for different people, but whatever balance is for YOU – aim for it. Then, enjoy it.
What was the best thing you ate this weekend? When do you face the most hunger/cravings?
Welcome to Best Body Fitness! I'm Tina - a wife, mother, runner, lover of sweets, recovered binge eater, woman of faith, and fitness aficionado. I believe a strong, healthy, and fit body is the best body we can hope to have. Let's reach ours together! 
{ 80 comments… read them below or add one }
my
sister
needs
to
read
this.
on her long run days she can eat LESS as she’s afraid of gaining wt during training…
I like the way you think! The best thing I ate all weekend was Jason’s Deli. My mom and I went there on Saturday and it was so good!
I ate a bowl of rice with cheese and salsa friday night..and the best part was eating it in bed while watching a movie!
I love those types of nights!
I’m the same way on long run days – not hungry right after, but then later that night, and into the next morning, I can’t eat enough! Best thing I ate all weekend – a delicious new chili recipe I whipped up. And cookies, obviously
this sounds like a perfect day of eats to me…’specially that pizza. i miss it so! and the blizzard…aaaaaah
best thing i ate this weekend? probably the tostadas we had for dinner last night. it was quick, easy, healthy and flavorful. WIN!
ooooh man! now you’ve got me craving DQ!!
We should strive for balance not perfection! Truer words have never been spoken my friend.
Now, let’s just talk about how adorable it is that Peter bakes healthy muffins while you’re out running. I just love that!
He is a winner!
Woo way to go on the long run! Loving your eats- especially the pizza & ice cream! I was always so exhausted by night time on the days I’d do my long run and so hanging out with good food was just about all I wanted to do! I went to a brunch yesterday in a 5*star hotel and unsurprisingly everything tasted fabulous. Other than the sushi and squid ink paella, the strawberry tart was my favorite! Have a great Monday!
Since I have been training for my half marathon I have started to notice that I am consuming SO much more food. I know I am burning tons of calories so I don’t care but still I feel like I’m eating all day long. I usually kill a turkey burger plain within 30 min of my long run. I make them in bunches and keep them ready to eat in my fridge…150 calories but 30 grams of protein…so filling and delicious.
great mind think alike…
I usually start with a piece of Ezekiel pb/jelly toast too….
xoxo from Trinidad -great job on your 13 miler.
mmm I would basically eat the same as you on long run days. Love a good pizza for dinner though, long run or not!
This is exactly how I approach things as well. I mainly eat fairly healthy, but we all need indulgences and I have no problem working that into a healthy lifestyle. I go nuts if I don’t, and that’s not healthy!
The best thing I had to eat this weekend was a skillet chocolate chip cookie!
A skillet choc chip cookie? Now that sounds good!
I totally agree with your philosophy on eating…I try to eat healthy/clean most of the time, but sometimes on long run days, I just need to eat really satisfying and delicious food, no matter how unhealthy it is. I did my long run yesterday (only 6 miles…but my longest run in ~4 months due to injury) and followed it up with egg and cheese on a bagel. Probably not the most nutritious post-run fuel, but the combo of carbs, protein, and satisfying melted cheese totally hit the spot. And after trucking through 6 miles, I figured I had earned it!
I crave egg + cheese sandwiches a LOT on long run days for lunch. Must be a good combo.
I’ve never tried a green smoothie like that. I do really like spinach, but I’m just not sure about putting it in a drink. I found Banana-Chocolate Chip Vitamuffin’s at Target a couple days ago. It looks like a really good recipe to try to save some money. Thanks for sharing!
My pre-run food of choice is a powerbar….either chocolate, peanut butter or vanilla crisp flavor. I love them because I can usually eat one and be on the go within about 15 minutes and they never cause me digestive problems. I also usually on runs longer than 8 miles do a Gu. I like the powerbar brand (again) and usually go with vanilla or strawberry banana.
I also find that on long run days my cravings are usually for salty foods (no surprise there…all the electrolytes and sweat I lost) so that grilled cheese would have been perfect for me!
I completely forgot to include the Gu!!! Oops. Definitely have to eat during those long runs. And I love bars for easy options too. I used to have one of some sort most days, but now I’m trying to stay away from them since soy causes more thyroid issues. It’s amazing how many bars have soy in them!
I’m still juice fasting so nothing “eaten”
but had some awesome fresh juice
That’s my favorite flavor of Larabar – SO good! My long run days are usually filled with lots of late-night cereal, peanut butter, & almond milk bowls when the hunger strikes.
So much good food! I didn’t have a long run this weekend, but I ate as if I did! I blame PMS completely. All I wanted were carbs, carbs, and more carbs. So I happily obliged.
The best thing was Angela’s (oh she glows) butternut squash mac-and-nothing-like-cheese. Deeeelish!
That Blizzard makes me want the Snickers Blizzards I used to eat everyday after school. Yes, every day. Whoops!
Best thing I ate this weekend was an arepa from the ATL Underground Market. You have to come to the next one!
yummm great food choices – all are some of my favorites!
i think indulging every so often is totally part of a healthy, balanced diet. if i don’t indulge occasionally, i want to binge which is way unhealthy! i tend to feel the most hungry after longer runs as well or a more challenging/longer workout. makes sense… our bodies burn the energy, so we need to refuel! 
My husband and I love Dairy Queen. We’ve cut back lately because they lady at Dairy Queen knows our order by heart. I tend to eat really good during the week, and eat a lot of junk on the weekends. I’m really trying to work on that, but it’s so hard. Last night we had Noodles and Company, which I love. Their pasta fresca is so awesome.
I always know I will eat more of htat type of stuff on weekends. To balance it, I try to focus on one meal and then keep my eats mostly normal otherwise, or at the very least choose healthier options when snacking a lot more.
Then, if there is a special occasion, I also don’t mind having soemthing extra. Works for me at the very least. 
Great post! I always find it difficult to moderate my hunger on my “long” run days, it can be easy to eat more than you need, just because you went on a longer run than usual. That being said, the best thing I ate this weekend was saag paneer from an indian take away a friend and I got. Healthy? not really, but so delicious!
On long run days and the day after, if I’m hungry, I eat! I burn so many calories thy I know the hunger is usually real, but I also try and make sure it’s not just a craving!
wowza… the homemade vitatop looks like the real thing!
They seriously are identical! I was impressed!
Awesome post!! This falls right in line with the healthy balanced way of eating that I happen to subscribe to and adore as well. I love how you approach your long runs and don’t either underdo it (by not fueling enough) or overdoing it (by eating everything in sight). It can be a tricky balance and one that I admittedly used to struggle with (eating too much) and now I need to find that balance again in terms of not eating too little on long run days. My focus is on eating what appeals to me on days like that (usually lots of carbs) and making sure that I choose foods that will satisfy and also help me to recover quicker. Like oatmeal, pizza (yesss), toast with pb and banana, etc.
Great post! I am going to try out that vita top recipe!!
We had an ice cream weekend too– two big scoops from Baskin Robbins, and loved every bite
I remember the hunger beast being like nothing else when I’d have a long run– even stronger than any hunger I’ve had while pregnant!
New reader here – I’m slowly learning the balance thing and wow does it make a difference! It’s nice to indulge once in a while without feeling insanely guilty. Thanks for sharing your story!
Hi, Elisabeth! Thanks for commenting. I’m here if you ever have any questions or just need a ear to turn to.
Peanut flour in your smoothie – interesting! Is that for thickness and/or extra protein? I have a problem with boredom munching during car trips, so that’s where cravings strike me the most. Munching helps me to stay awake and keep my hands busy when I’m just staring at the road for hours on a trip! =)
Honestly? It’s just for the pb taste without the extra fat since I try to keep fat intake lower post workout.
Interesting – new idea to me – and I like it!!
Sounds like a great day of eating to me! I focus on being balanced but giving into my cravings too. Your green smoothie sounds so good!
I definitely abide by the 80/20 rule. I’m usually not the hungry after a long run (unless it’s a race for some reason) — but watch out the next day!
The best thing I ate this weekend was Sweet Tomatoes after yesterday’s race. Salad, mac n’ cheese, chili, and frozen yogurt! Perfect post-race meal
I’m definitely going to try out that vitatop recipe. I’ve wanted to try those things forever, but am always too cheap to buy them. They’re pricey!
Pizza and Blizzards, you know how to do it right. Those are my favorite post long run treats too. Sometimes that’sall that will kill the hunger beast. You’re runs have been looking great!
And thank you so much for the VitaTops recipe! I used to buy them online way back in the day before I was married. I can’t justify spending that kind of money on them now, especially since I enjoy spending time in the kitchen now.
Although, I wouldn’t mind having a husband who makes them for me? Does Peter give lessons?
Let’s just say that if either of us can make them…pretty much anyone can. Cooking isn’t really either of our fortes. Ha!
Mmmmm dairy queen!! that looks delicious. pizza is my go to meal for before races and after long runs – there’s just something about all that ooey gooey goodness that satisfies every time!
You have no idea how much I LOVE your honesty and ability to be human – as in eat a little unhealthy every now and then.
The best thing I ate this weekend were the sweet potato fries I made yesterday to go along with a Publix veggie sub I picked up on my way home from running errands.
Oh, that sounds like a yummy combo!
I am hungriest the day after I workout. Or like this weekend I was a little under the weather and comfort foods and carbs were abundant. And again today I don’t forsee any healthy cooking since I have 2 puking babies
. Lots of snuggling and snacking on pretzels and gatorade in my future!
You are awesome! I know that there is no way I can eat clean every meal of every day…or I’ll crack! It’s all about balance and moderation!
I love you so hard. I almost ALWAYS have pizza and beer on long run days. Amstel light or craft brew and SPICY veggie slices. MMMMMM
I am craving sweets/ carbs the day before a long run I feel less guilty knowing I will burn it all off in the morning! Other than that I try to stay clean as can be.
I hate this line of thinking (sorry to offend…not meant to). But I binge (late at night here and after a full day of eating + snacks…i binged on an entire box of granola bars late at night…after a big bedtime snack)…fatigue, boredom, etc etc…
But I can’t exercise to “burn it off”. I just have to get up and try, try to resume breakfast as normal…and deal with the constipation, discomfort, guilt in the meantime…I od it every night..and then take one lousy, boring walk. …so yeah, I feel lost.
I can’t eat what i want …if i exercised…none of this woule be nearly as shameful or guilt-ridden. I’m going to pay for this…weight wise, digestively, metabolically….but its like i want to do it…i want to binge and be free to …no rules…no inhibitions…but that i sCRAZY…
Well Sarah I ‘m not sure what to say I’ve had an eating disorder and the idea of a binge may be completely different for you as it is to me. When I eat more over a long run it;’s to fuel my body and to give myself a treat! Nothing too crazy, I wish you the best of luck with finding a happy medium
I’m underweight…but I do not exercise…so binging is completely wrong on my part. It is not the right way to gain…yet I’m binging and just eating and not exercisng.
I can’t “burn” it off or use it for fuel.
I just wanted to jump in here. I don’t think Krystie was trying to say that she overindulges but its okay bec she worked out. Searching for as much balance as possible, and honoring our hunger/cravings that may stem from intense trianing is part of that balance.
Sarah, I agree with what I believe youre trying to express in that food shouldn’t be only allowed with intense workouts. We’ve spoken before and you know I think the approach of getting back to the balance that fits you and your body’s goals at this time is the smartest thing to do. Whether exercising is involved or not, binge eating is an emotional challenge and I still sincerely think about and pray for all facing it.
I wish you both the best!
LOVE IT! I love how you follow the 80/20 rule and take such good care of your body!
Induldging from time to time is good… and that blizzard sure looked good! 
I’m in weight loss mode now, and I’m trying the 80/20 mentality in a similar way to you. Basically, during the week I eat 3-4 meals (depending on how hungry I am) that work out to be about 1600-1800 calories and, for the most part, very healthy. On the weekend I let myself “indulge” on some less-than-healthy options and I look forward to that on the weekend. This weekends treats included:
- An everything bagel with oodles of veggie cream cheese.
- Kettle corn
- Bites of some cafe desserts (lemon bar, cupcake, chocolate peanut butter krispie treat)
- Pizza (three slices that made me feel guilty for a while after eating it, but I got over it)
- A gluten-free chocolate chip muffin my roommate got me from Whole Foods.
It’s a little difficult for me to escape food guilt after I eat those things, but I’m trying to remind myself that it’s okay to do that, and that doing so will help me fight off binges.
Sorry for the long comment!
Fighting off the ure to binge is huge for me too. And your approach is a lot like how I lost my weight post-pregnancy. I focused on what would keep me consistent because consistency is what gets results.
AHHH life is good with beer and pizza….oh and chocolate cookies!!!
How awesome is all this food?! I wish I could eat like this daily!! Ryan is a long distance running {like hours at a time!} and he will take larabars with him sometimes for fuel…before is always carbs!
xxoo
Wow, you definitely have the right mind set to achieve balance. Its okay to treat yourself to a pizza or ice cream (or both) if you eat healthy for the majority of the time. Avoiding those foods will only intensify your craving, and if you give in you’ll be more likely to have too much, ruining your hard work. Having a balance is a great way to maintain your health but also treat yourself too. Keep up the good work and thanks for the tips.
I’m pretty sure if I ran that much I would be the exact same way! And I now have a serious craving for a DQ blizzard- I haven’t had one in so long!
Oh man, Tina! I’m so glad I’m not the only one who loves Blizzards! They are my weakness, but like you, I enjoy them in moderation. My biggest “trouble” time when it comes to eating is the weekends too. We almost always go out to eat at least three times during a weekend if not more. I try to make healthy choices usually even when eating out but like you said- it is all about balance!
Pizza and Blue Moon has got to be the ideal long-run recovery meal
I find that if I try to stick to a fairly healthy diet during the week, I don’t feel bad about indulging here and there on the weekends. This weekend however we were out of town and there were definitely WAY more indulgences than normal, so I am just trying to get back on track this week and work out a little harder to counteract
And there will always be weekends like that to pop up. All you can do is, like you said, get back on track as soon as possible. Great job!
Tina, I think you are helping me with a struggle I am having lately. Even with regular running and other workouts, I put on some weight in the late fall. I think it was because I was indulging way more than 20%. My husband just started on the journey of getting healthy and losing weight. I encouraged him to do Weight Watchers and I am doing it with him. He is doing great because he can have tons of points right now. I am struggling, especially after a decent run. I am starting to think that after our 3 month trial is up, that I might just try this 80/20 thing more. I keep thinking there has to be better way than starving all of the time. I can’t see myself living like this the rest of my life!
I remember those days! (and will remember them again once half-mary training starts up.) And you’re totally right about the green smoothie. Does such a good job of providing nutrients without upsetting the tummy too much.l
And random question – but did you get the pizza delivered?
I love a good homemade pizza, but Shane and I order our favorite local delivery pizza once every other week or so, and I feel like I’m the only blogger who ever gets pizza delivered! lol
I haven’t had Dairy Queen in so so so long but that looks REALLY good! When I was little, my mom had a bit of a love affair with buster bars so she would take me there all the time. I was usually only allowed to get a small cone but every once in a while she’d treat me to a blizzard and man were they good!
And hmmm….best thing I ate this weekend? Probably one of Ashley’s famed buckwheat bakes! It was of the banana blueberry variety and was darn tasty.
The best thing that I ate this weekend was a strawberry margarita cookie at the Atlanta Underground Market. So delicious.
Thanks Tina! After a potluck at work today I needed this post as a reminder. I’m still working on my eating and the balanced approach that you seem to have found is an inspiration to me.
My hunger cravings always strike on Saturday night! I think it’s the build up from a long week of training hard and busy clients, and it’s the first time I actually sit down and breathe. It’s also usually after long runs as well. The best thing I ate all weekend was a bacon cheeseburger with sweet potato fries. I had been craving a burger all week…Craving fulfilled!
Tina- I am new to your blog & I absolutely love it! You keep things real and your workouts are truly inspiring! I can’t get over how sweet it is that your husband made homemade vitatops for you
Great post! I always crave carbs whenever I run long, and I love the 80/20, especially on these days! I totally agree!!
I love your healthy mentality! I think it’s sooo important to include some indulgences in your diet. It’s no fun being “perfect”.
The best thing I ate over the weekend was a coconutty chicken curry that I unfortunately had an allergic reaction to. But up until that point, it was delicious!
Great post – it reminds me to be more focused on the balance. Lately as a distance runner I’m always starving but that equals about 10 extra pounds on my short body. Even though I run marathons, I’m still gaining weight from “runger.” I need to eat more healthfully during the week to make up for it!
I eat so much on long run day! Like you, it takes me awhile after to get really hungry and i end up snacking late into the night!
My favorite thing I ate (and still eating) is my birthday on ice cream cake. I got it Saturday and its halfway eaten.
I’m mostly hungry on weekends. I teach first grade so I don’t have time to think about hunger due to 20 kids needing my attention. On weekends I am not as busy, have long run, and sit more= I want food
..out of boredom or just because I am 10 steps away from my kitchen. I’m also hungry on Sundays during church cause it goes over at times, then we talk, and then we have to eat out or wait for me to cook=impatient.
I know what you mean about church. I’m always so hungry by the time we get home for lunch!
do you run on your treadmill or outside?
I do my long runs outside since they are saturday mornings. 1-2 times a week I go outdoors in the afternoon when my husband can watch the kids. 1-2 times a week I do my runs on the treadmill. Hope this helps!
{ 3 trackbacks }