After more than 4,000 rosy-cheeked, fit runners crossed the NYC marathon’s finish line on Sunday, it’s no surprise that New Year’s resolutions may come a little earlier this year.If you want to rev up a stale workout routine, lace up.

But, if major weight loss is your prime motivator, training to run a grueling 26.2 miles race may not get you there.

Depending on your activity, current weight, and energy output, you may need to increase your intake, or maintain the status quo, to fuel your muscles. For athletes looking to trim a few pounds, a 10-20 percent cut back on total usual intake (with fat no less than 15 percent), is doable, but any more than that can be dangerous.

First off, you should get an idea of how many calories you actually burn while you run. Though we’re all for cardiovascular activity to promote a healthy heart, body and mind, it may not give you as much of an energy deficit as you think.

FAT

Fat is needed for its essential fatty acids, fat soluble vitamin (A, D, E, K) absorption and energy stores. Fat should comprise 20 to 35 percent of your total caloric intake and come from primarily unsaturated fat sources. If you skimp too much on meals or snacks in the hope of burning more calories, your muscles will draw fuel from your lean body tissue and fat stores leading to compromised body functions (endocrine, immune and musculoskeletal) and the sensation of “hitting the wall” (as fat is called upon for energy to replace lost glycogen), slowing you down or bringing you to a stop.

CARBS

Carbs are your main energy source. Whatever your past relationship with carbohydrates, in training, they should make up 50 to 65 percent of total energy intake, if you’re going to hit the pavement hard. It’s at the higher end of the Food Guide Pyramid, but it doesn’t allow for many low quality calorically-dense passes. Spreading them over the course of three meals (and two snacks) that are balanced with some protein and a little fat is the way to plate it.

Depending on your needs, carby snacks can range from 100 to 300 calories and should be low in fat and dairy and may include some fiber, when training.  Good choices include trail mix, fruit, a handful of pretzels, PB&J on graham crackers, a glass of low fat chocolate milk or a sports drink.

Some meal suggestions:

If you’re an early morning runner: Sandwich one whole egg and one or two egg whites on a whole wheat English muffin and add some berries on the side.

For lunch time gym-goers: Have a whole wheat wrap with turkey or tuna fish and 1/4 of an avocado and salad.

Late night sweaters: Go for a baked chicken breast, a sweet potato and a bowl of reduced sodium vegetable soup.

PROTEIN

Protein does a good job of building strength and repairing sore muscles, but overdoing it won’t make the ache go away any faster, in fact, it’ll just lead to dehydration. The current Recommended Daily Allowance for protein is 0.8g per kilogram of body weight. (Take your weight in pounds and divide by 2.2 to get your weight in kilograms.) But, if you’re going to be clocking serious miles, aim for an increase of 1.2 to 1.4 g per kilogram of body weight per day.

FLUIDS

It is important to monitor fluid intake throughout the day to balance fluid (sweat) losses and prevent dehydration especially when training. Drink before, during and after exercise–about 16 to 20 oz. an hour. Though sports drinks offer electrolytes and ward off dehydration, when it comes to weight control, they may do more damage than good.  If you are concerned about your weight, stick mostly with water.

You’ll spin when it’s dark out. Endure the sting that comes with wearing the perfect pair of heels. And work even when you’re not feeling so hot to save sick days for when you really need it…for the beach. All in all, you’re a pretty high functioning individual. Which is why when it comes to eating, you can easily choose the foods that have the same status.

Some studies show that functional foods (a.k.a. nutraceuticals) possess beneficial properties that go beyond the food label to promote optimal health, longevity and quality of life.

The “F” Word

You may not like the word, but fats make hormones, carry fat-soluble vitamins and provide essential fatty acids (LNA and DHA and EPA) among other critical jobs. So instead of avoiding fats, use:

Omega oil margarine spread on your veggies

Extra Virgin Olive Oil and flax seed oil in dressings

Flax seeds on your yogurts and cottage cheese

SPICE IT UP

Move passed salt when it comes to flavoring your mains. Shake 1/2 tsp. of cinnamon a day to reduce blood sugar. Experiment with circumin, tumeric and curry because they can potentially prevent cataracts, heart disease and cancer. And top your chicken with rosemary, one of the many antioxidant herbs, to protect skin and boost memory.

DRINK UP

Seep your mug with green, black and white teas whose flavanoids provide immune boosting compounds

DETOX WITH VEGGIES

All veggies are good, but broccoli, kale, cauliflower, Brussels sprouts, shitake mushrooms, tomatoes and winter squash have potential detox enzymes and may prevent certain cancers.

ALL NATURAL SUGAR

With a low Glycemic Index (slower blood sugar uptake), and concentrated real sugar properties (1/3 cup Agave just as sweet as 1 cup sugar), you only need to sprinkle just a little bit of Agave nectar into coffee, tea and brownie mixes to give in to your sweet tooth, without overloading on the calories.

PROTEIN PLUS

You don’t have to go vegan, but choosing non-animal entrees like those containing soy protein, spirulina (algae) protein, beans and legumes are easier to digest and are high in vitamins and amino acids and support immune system.

AN APPLE (AND SOME OTHER FRUITS) A DAY

Sometimes you have to play favorites when it comes to filling your fruit bowl. Apples, cherries, berries, citrus fruit and grapes are loaded with antioxidants, a key protector against certain cancers.

It’s National Breakfast Month. Not that you needed a holiday to remind you which meal is most important. No matter what your first a.m. craving is  (even Chinese food) or responsibility (early Urban Rebounding class, perhaps?) there’s a way to healthfully plate it to energize you for your day ahead.

KIDS MEAL

National Waffle Week ended Tuesday, but considering that Kashi GOLEAN’S Blueberry Waffles are packed with 8 grams of protein and 6 grams of fiber, we’ll continue celebrating…with some Zero Calorie Walden Farm Syrup drizzled on top. For an extra boost of nutrients (C, D, Calcium and B vitamins) add a 6 oz.  glass of Tropicana OJ with Calcium.

LEFTOVERS

You don’t have to wait until lunch to eat the leftovers from last night.  Salvage and cook up the remnants of your entree into an omelette.  Spray your pan with Gourme Mist Olive Oil and pan fry three to four large egg whites.  Add the remaining veggies and protein and sprinkle with salt and pepper.

BRAIN FOOD

When you definitely can’t Facebook your way through lunch, consider a breakfast filled with omega-3 fatty acids (especially DHA, the main building block of the brain) to make sure you’re feeling especially sharp.  Fish and fish oils are loaded with these nutrients, so spread 3 oz.  of smoked salmon on a slice of whole wheat bread and top with  Toffuti Herbs and Chives Spread for an extra kick.

CHAMPION

Wheaties isn’t the only breakfast of superstars. Quinoa is too. This high protein food will fill you up, stabilize blood sugar levels and may ward off fatigue because of its high iron and Vitamin B2 levels.

Replace your oatmeal with quinoa.  Wash a 1/4 cup of the seeds and cook uncovered in 1/2 cup of boiling water for approx. 12 minutes. Pour into a colander and drain for several minutes to remove the excess moisture.  Stir and add milk.

or

Combine chilled cooked quinoa with juicy orange slices, chopped walnuts and chopped scallions for a refreshing salad.

SUGAR CEREALS

No one should have to give up her favorite sugar cereals. While it’s best to avoid making a whole bowl out of one with more than 5 grams of sugar per serving, there’s a way to fit them into the loop.

Pour 3/4 cup of a low sugar, high fiber option like Kashi Fiber One or Cheerios and add 1/4 cup of your sweet flakes of choice.

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It’s National Breakfast Month. Not that you needed a holiday to remind you which meal is most important. No matter what your first a.m. craving is (even Chinese food) or responsibility (early Urban Rebounding class, perhaps?) there’s a way to healthfully plate it to energize you for your day ahead.

KIDS MEAL

National Waffle Week ended Tuesday, but considering that Kashi GOLEAN’S Blueberry Waffles are packed with 8 grams of protein and 6 grams of fiber, we’ll continue celebrating…with some Zero Calorie Walden Farm Syrup drizzled on top. For an extra boost of nutrients (C, D, Calcium and B vitamins) add a 6 oz. glass of Tropicana OJ with Calcium.

LEFTOVERS

You don’t have to wait until lunch to eat the leftovers from last night. Salvage and cook up the remnants of your entree into an omelette. Spray your pan with Gourme Mist Olive Oil and pan fry three to four large egg whites. Add the remaining veggies and protein and sprinkle with salt and pepper.

BRAIN FOOD

When you definitely can’t Facebook your way through lunch, consider a breakfast filled with omega-3 fatty acids (especially DHA, the main building block of the brain) to make sure you’re feeling especially sharp. Fish and fish oils are loaded with these nutrients, so spread 3 oz. of smoked salmon on a slice of whole wheat bread and top with Toffuti Herbs and Chives Spread for an extra kick.

CHAMPION

Wheaties isn’t the only breakfast of superstars. Quinoa is too. This high protein food will fill you up, stabilize blood sugar levels and may ward off fatigue because of its high iron and Vitamin B2 levels.

Replace your oatmeal with quinoa. Wash a 1/4 cup of the seeds and cook uncovered in 1/2 cup of boiling water for approx. 12 minutes. Pour into a colander and drain for several minutes to remove the excess moisture. Stir and add milk.

or

Combine chilled cooked quinoa with juicy orange slices, chopped walnuts and chopped scallions for a refreshing salad.

SUGAR CEREALS

No one should have to give up her favorite sugar cereals. While it’s best to avoid making a whole bowl out of one with more than 5 grams of sugar per serving, there’s a way to fit them into the loop.

Pour 3/4 cup of a low sugar, high fiber option like Kashi Fiber One or Cheerios and add 1/4 cup of your sweet flakes of choice.

PICKING UP 100 CALORIE SLACK

We used to giddily skip along with our pre-portioned Twinkies and Reeses and their cute, colorful, kid-lunch-like plastic exteriors. That was, until FoodNavigator.com shook us out of our sugar-induced stupor:

“Consumers are looking for value over convenience in the current economic situation; 100-calorie packs were a diet fad that has been shown not to work; and they use an unsustainably large amount of packaging.”

Oh.

So we got to thinking. How can we most efficiently snack at 3PM without sabotaging our diet, the environment and our budget?

IN THE KITCH: We hit the bottom of the bag waaay too soon when it came to those pre-portioned bites. So we’re preparing a balance of protein, fat and carbs coming in at 100 to 180 calories.

Toast a 1/2 Sabra pita, 1/4 cup tomato sauce, 1 slice low fat American cheese, add fresh ground pepper & sprinkle oregano, to taste 140 cals

• 1 tbs Peanut Butter & Co.’s Cinnamon and Raisin Swirl, 80 cal whole wheat bread 165 cals
  

• Boil or bake or stir fry 1⁄2 (40 gms) Plaintain Banana 150 cals

• 3 tbs. Friendship Farmer Cheese, 4 Trader Joes Reduced Guilt Wheat Wafers 155 cals

• 1 pack regular oatmeal, 1⁄2 cup sliced strawberries, cinnamon 140 cals

• 8 oz. Kettle Cuisine Chicken Vegetable Soup with Rice 100 cals
  

• 5 tbs. Argo Tzatziki Yogurt sauce, 1 cup raw veggies 150 cals
  

ON THE GO: Because sometimes we don’t see our refrigerators for days.

• Figamajig Bar 130-150 cals
• KIND Bar Fruit and Nut Delight 170 cals
• Vitalicious Muffin Top 100 cals
• 

Fullbar Bites 150 cals

Go-Mango-Man Peeled Snacks: 150 cals

Kooloos Oven Roasted Soynuts and Flax Seed Honey BBQ 130 cals