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All Quotes by author - Summer Sanders
" A great way to get all the right nutrients is to make a colorful plate - mix of good vegetables, carbohydrates, and protein. If you notice all your vegetables are green, change it up and add another color for a variety of benefits in one meal. "
Change
Color
Good
" A lot of my struggles with nutrition date back to my swimming days. I was a super-skinny young girl who would go through hours of intense training. Afterward, I'd be famished, but I had a two-hour trip home before dinner. When I did my hardest workouts, I often ate less; I was too tired to think about food. "
Girl
Training
Food
" As a woman, you need to take control of your health. There's no harm in going in and getting checked out. Eventually, you have to ask yourself: 'Do I want to live at 100% or 80%?' "
Health
Live
Woman
" At 4, I joined a summer rec team called the Sugar Bears. "
Sugar
Bears
Joined
" At the end of a marathon, it's going to hurt whether you're speeding up or slowing down. You may as well push. "
End
Down
Hurt
" Being a pro athlete doesn't mean you treat your body right, even though it's so important to what you do. Being a runner and training for important races has taught me more about how to fuel than swimming ever did. I realize it's a process and part of the commitment. "
Commitment
Swimming
Training
" Boston is the cream of the crop of the marathon world. It has such history that you feel such honor just being a part of it. All the other races have pacers to get you to a Boston qualifying time. "
World
Honor
History
" Daily repetition matters when a kid is learning to swim. It can be 20 minutes in a lesson or an hour practicing for a couple of weeks. "
Learning
Repetition
Lesson
" Don't just tell your kids to be active and to get outside and play. Lead by example. "
Lead By Example
Active
Play
" For as long as I wanted to swim, I also wanted to do something on TV. My best friend in high school, we used to pretend like we had a TV show, and we had this dream of being the next 'Kate & Allie.' Having that kind of a shtick. "
Friend
School
Best
" For me, music makes my smile brighter during my workouts. It adds that extra something that motivates me to go further or work harder! "
Something
Smile
Music
" Growing up, I was a little hippie kid. I went to some good concerts... Amnesty International with Bob Dylan and Tracy Chapman... The best concert I ever went to was this one at the Cow Palace my freshman year in college on New Year's Eve. It was Pearl Jam opening for Nirvana opening for Red Hot Chili Peppers. "
Best
College
Good
" Here's what I've learned about eating healthy when you're busy: It's all about preparation. Make your snacks on Sunday, and you will be good to go until Thursday or so. "
Good
Sunday
Preparation
" Honestly, if I can plan out a few meals ahead of time, I feel much more organized. "
Feel
Time
Ahead
" I am addicted to cereal. I am one of those people who just loves their cereal morning, noon and night. Kellogg's message is what I tell my kids every single day, which is: You've gotta start off your day right with a good, healthy breakfast to give yourself the potential for greatness. "
Yourself
Day
Greatness
" I don't care how much you're working out; when you go to put on that bikini, you're like, 'Oh no!' "
Out
Care
You
" I first noticed my varicose veins when I was pregnant with my second child, and I'd always thought that it was something that affected older, inactive people. I looked at my lifestyle and thought, 'I can't be a candidate for this.' Eventually, the pain became something I couldn't ignore. "
Thought
People
Pain
" If there's any indirect way I can motivate or inspire Olympic athletes... that is one of the greatest honors. Even Natalie Coughlin saying that I inspired her. I'm so humbled by that. I think that's amazing. "
Think
Amazing
I Can
" If you write something down on paper, it becomes an actual goal. Before you write it down, it's a thought, a dream that may or may not get done. "
Done
You
Thought
" 'I Got a Feeling' by the Black Eyed Peas - Reminds me of happy, fun times with my friends and makes me want to jump around. "
Friends
Me
Happy
" I grew up in northern California, where it was consistently in the hundreds in the summertime. My dad didn't think he should have to turn on the air conditioning when we had a swimming pool in our backyard; it was our built-in air conditioner. "
Pool
Swimming
Think
" I have a big bag of M&M's in the pantry, and I have a scoop after lunch. That's my treat. "
Pantry
After
Bag
" I have so much to learn when it comes to running. I just don't ever want it to feel like a chore. When I choose to sign up for a race or go out for a run, it's to make myself feel good, and I almost always do. "
Run
Race
Myself
" I know I'm not perfect at giving my body what it needs to refuel after a run. Recognizing my bad habits has helped me pay more attention to what I eat. I have been known to rush through my day without making nutrition a priority, so I work hard to prepare healthy snacks in advance of my runs and while the kids are at school. "
Work
Me
School
" I lead by example. My kids know what sweat is. They've seen me come home from so many runs and asked, 'What's on your skin? How did you get it?' And I tell them, 'It's from exercise!' So now my son will come home from a bike ride, take off his helmet and say, 'Look, Mom. I'm sweating! I just worked out!' "
Me
Bike
Home
" I love KIND bars. My favorites are coconut and almond and the dark chocolate and sea salt because staying fueled helps keep me from getting sick or injured. Bananas have also made a great comeback in my life. My kids eat them all the time on the go, which has inspired my go-to pre-run morning meal of peanut butter and banana on toast. "
Life
Time
Sea
" I love to run, but training can be hard, especially with a family and a crazy travel schedule. I often do sprints with my kids, where they bike and I run along side them so we can 'race' each other for a quarter-mile or shorter repeats. "
Family
Training
Travel
" I love to swim. When I jump in the water, I feel like I'm 12 years old again. It's really funny how it does that to me. "
Water
Me
Jump
" I missed the Olympic team in 1996 - missed making the team. I tried to make a comeback in my sport, and soon after the Olympic trials, Johann Olav Koss, who is a Norwegian speed-skater, called me up and asked me to be a part of Olympic Aid. Now Olympic Aid is Right to Play. It's a wonderful, narrow focus. "
Trials
Comeback
Team
" I'm not the athlete I was when I was training for the Olympics in '92 or when I was working out every single day. I have to live in moderation: I work out three or four days a week, and I smile while I'm working out - I really do enjoy it. I work out with my girlfriends and make it a social competition. "
Live
Day
Competition
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