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Check Out a Dietitian/Runner's Daily Meals

By Sandy Schroeder

If you run, walk or jog every day and try all sorts of healthy new recipes, you might want to take a look at the daily diet of a woman who is a runner and a registered dietitian. recently spotlighted Charlie Watson, RD. She is the author of Cook,Eat,Run and is out there every day testing her advice with long runs.

I am not a runner, but I do manage to hit the treadmill some and get outside for quick walks. I found her diet very appealing and she totally hooked me when she mentioned dark chocolate peanut butter cups!

See what you think of her philosophy which she says is "all about eating whole grains, nuts, fruit and vegetables that are easy to prepare and easy to keep on hand."

Charlie works as a dietitian in a hospital and is too tired to run at night. Instead, she hits the road at 5 a.m., and does strength exercises after work at night. The meals she describes are not meant to be a prescribed healthy diet, they are simply good choices that work for her.

Morning Fuel

Charlie hydrates after her morning run with 16 ounces of water and powers up for the day with milky coffee. Overnight oats topped with berries, seeds, nuts and almond milk complete breakfast and she heads for work.

Breaking for Lunch

Charlie rarely has time for a morning break so she has a filling lunch to provide energy for the whole day. She eats roasted veggies. hummus, feta cheese, pomegranate seeds and whole grains such as quinoa, pearl barley or farro. 

Afternoon Break

Charlie eats fruit for a snack, and then follows up around 4 p.m. with another snack such as dark chocolate peanut butter cups.

Evening Meal

Charlie cooks dinner for herself and her husband. They enjoy stir-fry, stews, or curry in the winter and barbecues in the summer.

If this sounds like a tasty way to go to eat healthy and stay active, here are some more choices for tasty power foods.

  • Blueberries
  • Turkey
  • Goji Berries
  • Almonds.
  • Bananas
  • Brown rice
  • Sweet potatoes
  • Eggs
  • Coffee
  • Apples
  • Dark chocolate
  • Yogurt
  • Avocados
  • Oranges
  • Lentils
  • Green tea
  • Black beans
  • Nuts
  • Spinach
  • Kale
  • Beets

Load up your shopping cart and stop by a fresh fish counter or farmers market after you have picked a few new recipes from With a little effort we might all be eating better and be inspired to be out there moving every day.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in.Colorado Springs, Colo.

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