The Core Diet Blog

The following content was provided by Registered Dietitian, Jaime Windrow.

You have just returned home from a typical shopping trip to the grocery store, and your car is overflowing with the healthiest foods you could find. Although you are pretty sure that there are a few items in there that you are not quite sure about, but you just couldn't resist! Filled to the brim with fresh fruits, vegetables, and anything else labeled organic or "natural", your refrigerator is now ready to be photographed for the cover ofEating Well. Day dreaming about all the nutritious meals you will be enjoying this week, you realize it is time for dinner…"What should I have?!"

The following content was provided by Registered Dietitian, Jaime Windrow.

Between work, family, sleep and high volume training weeks it can be very difficult to find enough time to cook or prepare freshly made meals and snacks each day. As a result, food is often put on the back burner, as we search for quicker and easy options that are as time efficient as possible. But, with big performance goals and weight or body composition as a significant limiter, improving diet can be just as important as developing fitness.

The following content was provided by Registered Dietitian, Jaime Windrow.

Here is our pick for February! This Core Diet recipe of the month, submitted by QT2 One-on-One triathlete Rob Gilfeather using the NEW Core Diet recipe module, is perfect for not only vegetarians, but for all those flexitarians out there! Wondering what a flexitarian is? While there is no precise definition, this term was coined to describe those who eat mostly a vegetarian dietbut occasionally eat meat or other animal proteins. They are, well… flexible vegetarians! At the Core Diet we recommend going meatless once per week - try'Meatless Mondays'with this nutrient packed Black Bean & Sweet Potato Soup!

The following content was provided by Registered Dietitian, Amanda Cassell.

As a registered dietitian (RD), I have always known that nutrition was important for health, disease prevention, and weight loss. Throughout my college years, and during my dietetic internship, this was stressed incessantly, time and again. Clinically, I had learned a great deal of useful information, but my specialized education had never focused specifically on sports-related nutrition.

The following content was provided by Registered Dietitian, Jaime Windrow.

As we slip into the colder months, I often see a steady decline in the consumption of fruits and vegetables of many of my clients. While much of this can be explained by reduced availability, especially in the northern regions, it should serve as no excuse. When this is coupled with increased cravings for holiday treats and comfort foods, the athlete is sure to miss many of the vital antioxidants and phytonutrients necessary for fighting off those winters colds, supporting recovery, and general overall health. One easy, and often overlooked, way to ensure that you are incorporating these into your diet is with homemade power smoothies.

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!

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.

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.

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?

The following content was provided by Registered Dietitian, Jaime Windrow.

We have now officially entered the beginning of cold season just as we are all about to ramp up training for 2011. So, I decided to read some research on how to keep athletes healthy while commencing training in the colder months.

The following content was provided by Registered Dietitian, Leslie Why.

I would love to claim this one as my own but at some point, somewhere along the line, I tore it out of a triathlon, running or cycling magazine and didn't jot down the very noble creator of this dish. So if you're looking for a warm hearty meal to share with your family (and that is true to The Core), this one will knock your socks off with all its nutritional benefits AND taste.

The following content was provided by Registered Dietitian, Rachel Baker.

My posts have been seasonal as of late, so what better way to continue the trend, than by focusing on another fall "favorite"… the flu. Yes folks, its flu season once again. Are you washing your hands regularly? Have you gotten your flu shot yet? Sure, a quick stab (ouch!) in the arm and a sore bicep for a week can help ward off the dreaded "bug", but what can you do from a nutrition stand point to prevent spending your winter with a box of tissues in hand?

The following content was provided by Registered Dietitian, Rachel Baker.

Grass fed Beef….What is it? Why should I care? Read on and find out!

Yes it is true. Cows like grass. They love it fresh but they will take it dried as well and they have the digestive system to handle it, four stomachs in all, pretty great stuff.

The following content was provided by Registered Dietitian, Rachel Baker.

Fall is my absolute favorite season! The color of the leaves, the crispness in the air, great temperatures for long runs and rides… it's the perfect time of year! Now that I've dug my most comfy sweater and slippers out of the box in my basement, it's time for another of my fall favorites: cooking (and eating) soups, stews, and chili. Or as I like to call them, "stoups"!