Project Juice: Day 16
I have been hearing such unbelievable things about kale, I decide to incorporate some leaf into my juice today. Additionally, I will continue the morning ritual to juice first thing in the morning! I am ready. Hopefully, the rest of the family is ready, as well.
Project Juice: Day 13
In celebration of pomegranate season, I have purchased likely, too many. I am a huge fan of the pom, but clearly the prep can be a deterent. I suppose I'd better get busy peeling and popping. What I have decided to try is a dual pomegranate prep. I will peel and pop 2 at one time and seal the anrils from one in an airtight container in attempts to decrease oxidation of the precious antioxidants. I think this may not be optimal, but nonetheless, a technique to get me going on the delectable poms.
Project Juice: Day 10
Today, I thought I would read the instructions for my new juicer. Fortunately, I don't think I have been operating the juicer in an unsafe manor the previous 9 days. However, a solo tip about a particular fruit stands out. There is no mention of food with the exception of pomegranate. I figure this must be important. There are explicit instructions on how to eat and prepare a pomegranate. According to Bella, one should score the outside of the pomegranate to peel off the skin, then under running water and into a bowl of water, push the anrils into the bowl. The fiber will float, the anrils will sink (for the most part) and you will have successfully separated your fruit and are ready to juice. Bella recommends juicing the pomegranate twice (the pulp, not the juice) to fully extract all the juice.
Project Juice: Day 7
Well things are certainly picking up at this time of year, and initially I have a sense of gloom about my juice. I was rushed and behind schedule, but onward I pushed to collect some ingredients for juice. In fact, once I started the process, I became far more engaged and excited about what I should create. Hey, kind of like a day where you don't quite feel like doing the workout, but lace up the sneakers anyway, and have a great session!
Project Juice: Day 4
Feeling like I have made some serious progress, purchasing the actual juicer, I am confident that I will be able to make some quality juices. Simplicity as the Golden Rule, I create an orange, ginger and ginseng juice that I deem quite tasty and full of vibrant health! Perhaps because I have bought enough root to take me through the month do I feel the compulsion to add ginger and ginseng to everything I make. Quite frankly, these ingredients just sound as if they belong in a juicer. However, how much ginseng should I really be getting?! After researching a bit, ginseng root has many healthful benefits, including lowering blood sugar, blood pressure and improving the immune system. Warnings about ginseng in high doses only appear regarding extracts and supplements, not the actual root.
Core Diet dietitian Anne Rollins chronicles here journey on the Core Diet holiday juicing challenge! Join her in her 30 day journey……
So, I have been lured into a 30 day trial of juicing. Perhaps a bit of previous intrigue, and with minimal taunting, I am in… 30 Juices in 30 days.
My disclaimer: I have never juiced, am scared of juicing and do not own a juicer.
Typically, if I choose to start a new endeavor, I will research and analyze every possible angle, perspective and internalize until I feel expertly versed…Unless of course, I feel like jumping in with no knowledge at all so as to create a larger margin for improvement. The later is true for my juicing. After wrapping up the racing season and moving into holiday mode, I'm feeling like I need some raw enzymes and with no time to prep.
During this time of year when everyone, including triathletes let loose to enjoy the holiday cheer, it is a good time to focus on some ways to balance the endless holiday party platters and treats. The average American will gain between five and 10 pounds, in the time between Thanksgiving and New Year's. What can we do to help avoid this, to some degree, and provide nutrient density that supports the training volume that we are trying to get in, in between parties? The answer: Juicing!
The following content was provided by Registered Dietitian, Jaime Windrow.
One of the first things that I ever learned, while studying for my undergraduate degree, was that food should not be labeled into categories of good and bad. Also, to avoid the term "junk food", when referring to foods that can be considered, shall we say, not quite as healthy as other available options. The message was quite clear: "Everything in moderation" However, in this day and age, I think that we can all agree that when it comes to food, our moderation needs some moderation!
The following content was provided by Registered Dietitian, Amanda Cassell.
We've all been there. Ah, the first year into the sport we love so much called triathlon. Can you recall all the clumsy things you did as a newbie when just getting into the sport? Please tell me you've done some not-so-intelligent things like myself!
The following content was provided by Registered Dietitian, Rachel Baker.
When I signed up for Louisville back in September of last year I knew exactly what I was getting into. I live with an Ironman, I've worked with Ironman athletes, and I've been a spectator at three Ironman events.
Early in February of 2010, while training for the Boston Marathon, a nagging pain developed in my left tibia...
The following content was provided by Registered Dietitian, Amanda Cassell.
Nothing says indulgence like a nice, big order of french fries, sprinkled with plenty of salt, and dipped into a big pile of ketchup. Mmmm!!!! Or, perhaps a big gooey slice of cheese pizza? Wonderful for your taste buds, but not so good for your sodium levels. If you've been trying to cut back on your sodium intake, with just a pinch of table salt on your baked potato and a dash on your scrambled eggs, be advised that a pinch here and a dash there can quickly add up to unhealthy levels!
There are always many trends in nutrition, but the one currently gaining momentum is a return to softer claims by food companies and manufacturers, and a revisited focus on inherent nutrition. The trend is away from trends. This shift is multi-factorial, and who could say which factor is most important. Our modern world produces food lacking in minerals, vitamins, fiber, enzymes, and antioxidants. Fortunately, our culture is starting to evaluate our food supply, including, additives that we can't read, pesticides that may be harmful, antibiotics wreaking havoc through the food chain, added hormones that may be linked to altered hormones and development in humans, carcinogenic food stuffs (and yes, food stuffs is the name given to something that may be eaten, but does not retain enough of its' original wholesomeness to be referred to as food), fruits and vegetables with decreased nutrients because of unrotated crops or overplanting on depleted soils, or with many travel miles that may allow for increased oxidation, or worse, a chemical agent to delay ripening… to name a few.
The following content was provided by Registered Dietitian, Jaime Windrow.
It seems like just yesterday that I was writing about the coming of Spring! But, now with the turn of Summer, that can only mean one thing…race season! There used to be a time, not too long ago, when triathlon race season didn't kick-off until the end of May. With the continued growth of this sport, you can find a race pretty much any weekend of the year. These days, even as early as June, many athletes have already competed in their "B" races and are prepping for the big A-race! As a nutritionist and a coach I see some common trends that go hand in hand with this pattern.
Variety is the spice of life they say, but yet, I've had a salad for lunch 5 out of 7 days for the last three years. Some people pass me by at the salad bar on their way to the burger line and comment on my healthy choice, but is it?
The following content was provided by Registered Dietitian, Amanda Cassell.
I can remember it like it was yesterday. A warm and humid day in April, sweat running down my face, taking each step in stride and longing for the finish line of the Country Music Marathon. However, if you were to search for my results from that year, they would not exist.
Perhaps we are all behind because of a LONG winter, and as we emerge into spring, I find myself surrounded with tales of increasing stressors. Seemingly, no one has enough time to perform the necessary tasks of the day in an appropriate amount of time. (We wasted our spring cleanup time shoveling!) We've probably all hoped for more hours in the day, but realistically, how do we handle increasing workloads and commitments while our culture demands everything be done yesterday…and perfectly? Some may say we are losing out on valuable developmental coping mechanisms by moving too quickly in our goals for ultimate achievement. What to do so as to not fall behind? Some of us exercise. We compete to feel fulfilled, for a sense of accomplishment or to feel the simple pleasure of sport, but then we have training goals that may increase the very stress they were designed to eliminate.
The following content was provided by Registered Dietitian, Rachel Baker.
Like most triathletes, you've spent the weekend beating yourself up; a five hour bike on Saturday, followed by a 40 minute transition run. Your Sunday called for a long run of about two hours with an hour recovery ride. You're cooked. Your legs are toast. You've downed your recovery drink and now all you want to do is scarf down a burger and fries - veggies schmeggies! Not so fast!
The following content was provided by Registered Dietitian, Jaime Windrow.
Each and every year, springtime provides an opportunity to shift towards fresh and clean living. With the change in season, many schedule an annual house cleaning. But, spring is also a great time to "cleanse" the body. A little spring-cleaning of our diet can go a long way towards a faster season of training and racing, as well as healthier living. Who couldn't use a little of that?
Anthropometrics, the measurement of the human individual for the purposes of understanding human physical variation, can be excellent tools for athletes to help achieve a sport specific body composition. Individual sports may have optimal metrics so that strength is not a limiter or present in excess and either ultimately hamper the athletes' performance, not enhance it.
With the holidays now behind us, and the reality of a new season beginning to set in, consider thinking about your body composition as one of the primary areas where improvement can be made during the New Year. Athletes typically think about body composition in a very one-dimensional way. Most do not get too far beyond considering only their body weight and/or the percentage of their body weight that comes from fat. Outlined below is a more effective, sport-specific approach to looking at body composition, using traditional metrics in a more synergistic way.
