The most common situations that athletes run into dehydration troubles are:

• More than 1 training session per day.
• Competitions held in hot and/or humid environments; if the athlete is coming from a colder climate, the impact is even larger.
• Competitions of long duration such as marathons and triathlons (specifically half and full ironman distances)

Signs and Symptoms of Dehydration

• Dizziness, confusion, lightheaded
• Dry lips, mouth and skin
• Physical and metal fatigue
• Decrease pace and performance
• Darkened urine (one of first indicators because the kidneys are very sensitive and they will let you know!)
• Increased body temperature, HR and RPE

Another major factor that can impair performance is hyponatremia. This metabolic condition in which there is not enough sodium (salt) in the body fluids can be caused by over-hydrating and/or hydrating with only water, which can flush electrolytes from your body. Electrolyte drinks such as Nuun are perfect for pre-event or during the day hydration as they contain sodium but without much of the un-needed carbohydrates many sports drinks have. Some signs of hyponatremia -

• Nausea and vomiting
• Headache
• Confusion
• Loss of energy
• Fatigue
• Restlessness and irritability
• Muscle weakness, spasms or cramps
• Seizures
• Unconsciousness
• Coma

Drink fluids throughout the day and before/during/post workouts. Maintaining a good hydration status on a daily basis by staying a step ahead of dehydration is the best approach. Waiting until you are thirsty to drink fluids is too late - you are already dehydrated and you'll find yourself constantly playing the game of catch-up!

Each day try to consume half your body weight (in pounds) in liquid ounces PLUS what you sweat out in training. For example, if you weigh 150 pounds, you should aim to consume 75 ounces of water or electrolyte drink per day plus losses that occur during workouts.

Sweat Rate

• Average sweat rate is typically 1 - 1.5L of fluid per hour (32-48oz), and 500 - 1,500mg of sodium per hour
• Sweat rate will depend on several factors such the environmental conditions (temperature, humidity); genetics; and the athletic conditioning of the athlete.
• Sweat rate can be determined by a simple "sweat test"
  • Take body weight before a one-hour moderate intensity bike or run.
  • Record the amount of liquid consumed during workout, and weigh yourself again after the workout.
  • Calculate the weight change and remember to add in the amount of liquid consumed during the workout
  • Every pound is equal to 16 oz of fluid
• Most people's sweat contains about 500mg of sodium per 16oz. Very salty sweaters can have up to 1000mg or 1500mg per 16oz of sweat.
• As a very general rule of thumb, during long walking or running events, you should pee a minimum of every 2.5 hours to ensure you are staying hydrated.

The majority of your fluid requirements throughout the day to maintain health and hydration should come from water or electrolyte drink like Nuun. For those individuals training for extended periods of time (~ 1 hour +), water may not be the best rehydration approach. As you've learned above, electrolytes are lost in sweat, most importantly sodium and potassium, and these will not be replaced by drinking plain water. Choosing a drink with electrolytes, such as Nuun, will provide your body with these vital electrolytes, and you'll have more rapid rehydration because of it. During workouts, hydration needs can be met with the use of a carbohydrate/electrolyte drink such as the PowerBar Perform drink.

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 of Eating 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?!"

I wonder if this is still good? If you have ever found yourself standing in front of your open refrigerator, holding that once perky bunch of dark leafy greens, or those organic bell peppers that you HAD to buy, but now look like they have been sitting in the sun all day, you are not alone. One of the most common mistakes in food preparation is not having a plan. The enthusiasm, effort, and intent is always there, but when you head to the store without a "food map", you can end up defeated at the cost of those hard earned bucks, never mind a significant waste of food.

There are a number of ways to go about planning a meal, and the best way is to do what works for you and your family. However, there is one key factor that I believe to be crucial to success; writing it down. Just like goal setting, if you write it down, you will likely achieve it. If you are not interested in picking up a pen and paper, do not fret - there's an app for that! With all of this technology, you could use a search engine for "meal planning" and find hundreds, if not thousands, of options. But, even with all of today's technology, this dietitian does it old school style, with a dry-erase board on the side of my refrigerator. This works for me, because of my starting point.

Starting point: Where do I begin?

Just like anything, the first step can be the most challenging, and there are a few starting points to choose from. You can begin by choosing either your protein/main dish, first, and then add in vegetable sides to go with it, or the other way around. Some families like to assign themes to each night of the week, such as Italian, Asian, American, or take-out. This can be especially fun if you have children at home. Another option is to plan according to the weekly sales where you shop. I really like the Food on the Table website for local sales. It even has iPhone and android apps, as well. But, this is not a free site, so you must commit to the format as your driving point, for it to be worth using.

I am involved with a CSA, so I prefer my starting point to be vegetables or side dishes. Each Sunday I pick up my share from Ms. V's Organics. Given that I have no idea of what will be in my box of fruits and vegetables, it makes sense to build my meals around what I receive each week. If this option is available to you, I highly recommend getting involved. Over the long run, it will save you money, and you will get fresher and more nutritious foods! Not to mention that you will be "forced" to try new foods that you might not otherwise try. By default, this will increase the variety in your diet. Click HERE, to see the CSA's in your local area.

What's in my shopping cart? Each week has new surprises but, depending on the season, there are usually a few reoccurring items as well. Let's take a peek at my most recent share:

Swiss Chard (1 bunch)

Turnip Greens (2 bunches)

Romaine Lettuce (1 bunch)

STEP 1: Choose which main vegetables to eat first. I typically go from the fastest to slowest spoilers. As a result, here is how my week panned out:

Monday: turnip greens

Tuesday: swiss chard

Wednesday: yellow squash, green zucchini, mushrooms

Thursday: turnip greens

Saturday: sweet potatoes

Sunday: butternut squash

STEP 2: Pick your proteins! I do not have any hard and fast rules, except that I aim for variety, according to the following template:

• Fish/Seafood: 1-2x per week
• Lean Meat: no more than 1x per week
• Vegetarian: at least 1x per week
• Chicken/Turkey: 2-3x per week

Monday: turnip greens, onion, + CHICKEN

Tuesday: swiss chard, onion, + FISH

Wednesday: yellow squash, green zucchini, mushrooms, + VEGETARIAN

Thursday: kale, green onion, + TURKEY

Friday: eggplant + CHICKEN

Saturday: sweet potatoes + LEAN MEAT

Sunday: butternut squash + FISH

STEP 3: Search for recipes! Now that you have your template, the rest is easy, and this is when a website or app can certainly come in handy. Once you find a recipe - save it! I use Zip List, and love it. Whichever you choose, stick to it, so that everything is organized in one place. It will prove to be a big timesaver. Here is an example of what Tuesday's dinner turned into:

Local mahi-mahi grilled with a mango chili sauce, and served with swiss chard (leaves and stems) sautéed with onion and fresh garlic!

STEP 4: Filling in the gaps. To ensure that I do not get to the end of the week with food uneaten or spoiled, I go through the rest of my share, see what I have left, and how I can use it:

Romaine Lettuce (1 bunch)

Sweet Onion (1 large)

Green Onions (4-5)

In this case, the romaine lettuce will be used for dinner salads, when there are no greens (Friday - Sunday), and the onions will be a good complement to the swiss chard and turnip green recipes. The apples and celery make easy snacks. I typically wash and cut the celery stalks into three-inch pieces, and eat them with peanut butter or hummus. If the celery is not prepared in advanced, then it does not become a "quick" snack!

I personally do not plan menus for breakfast or lunch, as I do dinner. But, I am prepared for those meals. Many times my dinner recipes yield more than enough for leftovers, which become the next day's lunch. Breakfast is a variety of what I buy below, and these quick breakfast wraps that I like to have on hand.

STEP 5: Now it's time to shop! So the dinner menu is done, and I can now head to the grocery store or farmers market knowing exactly what is needed.

· 1 dozen organic/free range eggs

· Pint of egg whites

· Greek yogurt

· Low fat cottage cheese

· Kefir

· Fresh fruits

· Dates

· Fish, chicken, lean meats

· Anything needed for recipes I do not have

To keep my weekly shopping to a minimum, I buy frozen and shelf stable items in larger quantities. Below is a short list of items I like to keep on hand for times when I need to throw a quick meal together!

· Almond, Rice, Hemp, Coconut Milk

· Frozen chopped vegetables for stir-fry or eggs

· Frozen edamame

· Nuts

· Frozen fruit for smoothies

· Canned tuna and canned salmon

· Variety of canned beans

· Turkey sausage and chicken breast (freeze them)

· Low carb wraps (freeze them)

· Quinoa

· Brown rice

*If you have noticed that your fruits and vegetables are spoiling much faster than they really should be, you might be storing incompatible ones together. Keeping the ethylene gas releasers, such as apples, away from those sensitive to it, such as leafy greens, should slow the process. You might also be storing some fruits and vegetables in the refrigerator that should not be, such as pears or tomatoes.

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.

When it comes to healthy eating, whether for weight loss, racing, or overall wellness, there is no magic formula or pill that we can take. A whole foods approach is the most optimal. However, that does not mean that you cannot make things easier on yourself by preparing pre-made meals and snacks. You will need to do some cooking though! Below are just a few examples of some Core Diet recipes that can be made in advance, and frozen if needed.

Perfect for a post-workout breakfast, when you are rushing to get to work and have little time to prepare a protein-filled meal. Pair it with a piece of fruit and you are ready to go!

· 1 dozen low carb tortillas (such as Joseph's Low Carb Wraps)

· 1.5 dozen organic eggs (or you can use egg whites)

· 2 cans of black beans

· Salsa - 1 jar

· Spices: tarragon, chili powder, garlic powder, black pepper, and red pepper all work well.

· Vegetables: Chop up green onions, peppers or any other vegetables and cook them in a pan, for a few minutes, before adding the eggs. You can also use pre-cut frozen veggies.

· Low Fat Cheese: Put a bit of grated cheddar cheese on top of the eggs and salsa just before you close up the burritos.

If you are adding vegetables, put these in a medium pot and cook them over medium high heat for about 3 minutes. Place the beans in a strainer and run water over the top so the sauce that the beans are packed in does not end up in the pan. Crack all of the eggs into a bowl removing 2/3 of the yolks (or 12 yolks) so you have a 3:1 ratio of whole eggs to egg whites. Beat them with a fork and pour into a medium pot (with the vegetables, if you're using them) and begin cooking the eggs over medium heat. As soon as the eggs start to cook, add all of the beans to the pot. Keep cooking the eggs/beans/vegetable mix, stirring continuously and scraping the eggs off of the bottom and side of the pan, until the eggs are thoroughly cooked. Remove from heat. Take out a single tortilla wrap and put a large spoonful of egg mixture onto the tortilla (about two heaping tablespoons). Put a tablespoon or so of salsa on top, along with any extras (i.e. cheese).

*Tip: You will want to put the eggs and salsa into the middle of the tortilla, near the bottom. This will make folding easier.

1) Fold over the 2 sides of the tortilla, covering most of the ingredients.

1) Once slightly cooled, wrap tightly in plastic wrap.

2) Place individual egg wraps in labeled freezer bag.

How to Reheat a Wrap

1) Remove the egg wrap from the freezer, take off the plastic, and then wrap the burrito in a paper towel.

2) Put it in the microwave, on defrost, for two minutes. Then, cook on high for 90 seconds. This will produce a warm, moist egg wrap. Depending upon your microwave and the size of the egg wrap, times may need to be adjusted.

3) Let cool for a minute or two in the microwave, and carry with you in the paper towel.

Nutrition breakdown:

Per serving: 28g Protein, 20g Carbohydrates, 8g Fat

TURKEY CHILI- (Lunch or Dinner)

This Core Diet favorite can be a lunch or dinner option. Make a full batch, portion into containers and freeze for when you have little time to cook. Pair with a side salad to make for a complete dinner.

· Organic canola oil

· 1 ½ pounds onion, finely chopped

· 6 cloves garlic, minced

· 2 teaspoons kosher salt

· ½ teaspoons ground pepper

· 3 pounds ground turkey

· ½ cup chili powder

· 1 ½ tablespoons oregano

· 1 ½ tablespoons cumin

· 1 tablespoon paprika

· 1 red pepper, chopped

· 1 green pepper, chopped

· 1 yellow pepper, chopped

· 2 cans (14 oz.) diced tomatoes, juices drained

· 2 cans (3 oz.) tomato paste

· 3 tablespoons red wine vinegar

· 3 cans (15-16 oz.) beans, drained and rinsed (black, pinto, kidney, whichever you prefer)

Coat the interior of a slow cooker with organic canola oil cooking spray. Heat skillet over medium high heat, add canola oil and sauté the onions and garlic until soft. Season with ¼ teaspoon salt and ½ teaspoon pepper. Place into the slow cooker. In the same skillet, cook the ground turkey until browned, stir in the remaining salt, pepper, chili powder, oregano, cumin, and paprika. Cook until the spices are fragrant. Transfer the mixture over to the slow cooker and add red, yellow, and green peppers. Stir in tomato paste, diced tomatoes, beans, and red wine vinegar. Cook on low setting for 6 hours or high setting for 3 hours. Eat immediately, or portion out and freeze for later!

Nutrition breakdown:

Per serving: 25g Protein, 22g Carbohydrates, 6g Fat

OMega-3 Nut Blend- (Snack)

This nut mix is filled with omega-3 fats that can be hard to get in on a daily basis. Include 1 serving per day, but be sure to portion out, as fats are still fats!

· Macadamia (0.5 cups)

· Walnut (1.5 cups)

· Almond (1.0 cup)

· Brazil Nut (0.5 cup)

· Sun Flower Seeds (1 cup)

· Raisins or chopped dates (1.25 cups)

Break the entire nut mixture into 17 equal servings of 1/3 cup. Place in small sandwich bags and have 1 per day.

Nutrition Breakdown:

Serving size: 1/3 cup

Per Serving (approximately): 8g Protein, 20g Carbohydrates, 20g Fat

PUMPKIN BREAD - (Pre-Workout Fuel)

Not sure what to eat before a workout? A slice of this power packed bread is the approximate equivalent of a performance bar. Make a couple of loafs and freeze individual slices.

· 1 1/3 cup of whole wheat flour

· ½ cup quick-cooking rolled oats

· 1 cup of honey

· 1 tsp baking soda

· 3 scoops of vanilla whey protein powder

· 1 tsp cinnamon

· ½ tsp nutmeg

· ½ cup unsweetened applesauce

· 2 whole eggs

· 1 cup canned pumpkin (not pumpkin pie mix)

Pre-heat oven to 325°. Mash all wet ingredients (applesauce, honey, eggs, pumpkin) into a large bowl. In a separate bowl, mix together all dry ingredients and gradually stir into the wet mixture, in large bowl. Pour pumpkin bread batter into greased loaf pan and bake at 325° for about 45 minutes, or until a toothpick, inserted into the center, comes out clean. Let cool for 10 minutes in the pan, and then for another 10 minutes on a wire rack. Cut loaf into 10 evenly sized slices.

Nutrition breakdown:

Per serving: 10g Protein, 40g Carbohydrates, 2g Fat

So, with 2012 upon us, and the demands of another time-strapped triathlon season approaching, don't let your diet be the weak link. Use these healthy options to fuel each day, and give you the piece of mind to know that you are not cutting any nutritional corners.

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 diet but 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!

One of Coach Cait's athletes, Rob lives in Massachusetts and is a triathlete, runner and snowboarder (shhh... don't tell the coach!)

A hearty winter soup, the sweet potatoes contrast nicely with the tang of the yogurt and the tartness of the lime. Aniseed provides a hint of licorice flavor, but can be omitted or replaced with fennel seed or 1 star anise pod (just discard the star anise before blending).

"The best thing about the Core Diet are the dietitians who have a wealth of experience and knowledge that they are enthusiastic to share with others. I have consistently made measurable gains each race season. Now, with the addition of the new Core Diet site, there are no excuses for slow race times!"

• 2 Tbsp vegetable oil
• 2 medium yellow onions, chopped
• 3 medium cloves garlic, coarsely chopped
• 1-1/2 tsp. ground coriander
• 1-1/2 tsp. ground cumin
• 1/2 tsp. aniseed (or fennel seed or 1 star anise pod as substitutes)
• Freshly ground black pepper
• 2 quarts low-salt chicken broth or vegetable broth
• Four 15.5-oz. or two 29-oz. cans black beans, rinsed and drained
• 3 medium sweet potatoes, peeled and cut into medium dice
• Kosher or sea salt
• Juice of 1/2 a lime
• 1/2 cup plain yogurt (optional)
• Thin lime slices for garnish (optional)

Heat the oil over medium heat in a 6-quart Dutch oven. Add the onions and cook until starting to soften and brown very slightly, about 8 minutes. Add the garlic, coriander, cumin, aniseed, and 1/4 tsp. pepper and cook until fragrant, about 30 seconds. Add 1-1/2 quarts of the broth (reserve the remainder), beans, sweet potatoes, and 3/4 tsp. salt and bring to a boil over high heat. Reduce the heat and simmer, uncovered, stirring occasionally, until the sweet potatoes are tender, about 15 minutes.

Using a slotted spoon set aside 4 cups of the beans and potatoes. Puree the remaining soup in batches in a blender. Alternatively, use a handheld stick blender to puree the contents of the pot. If the soup is not thin enough, add the reserved broth and bring to a brief simmer. Return the solids to the soup along with the fresh lime juice and season to taste with salt and pepper. Serve topped with a dollop of the yogurt (if using) and garnish with a lime slice.

*You can store leftovers in the refrigerator for up to 3 days.

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.

Although sports nutrition was always of great interest to me, my curiosity only grew as I started my journey through the sport of triathlon, just a few years ago. The more that I learned, the more that I came to realize that proper nutrition truly is the fourth discipline, amongst swimming, biking, and running.

Progressing from the Olympic distance to a full Ironman, I began to realize the growing importance of nutrition and fueling, as the length of the race became longer and longer. I also began to observe an ever-growing trend among friends and fellow triathletes - that of walking marathons, ugly race finishes, dehydration issues, and a "cramping stagger" at the finish line. Athletes who had made tremendous sacrifices, and logged a ridiculous amount of volume were extremely disappointed by less-than-stellar results, far below the expectations they thought themselves capable.

How could an athlete dedicate so much time to this sport, yet crash and burn at every race distance? I had trained with them, and knew that they had produced far better results on a simple training day than their race day performances. Could it be that nutrition was becoming more and more of a limiting factor?

I knew that nutrition played a significant role in the above outcomes, but I never really researched its depth until I began dedicating a larger portion of my practice to the field of sports nutrition. Now, the athletes that I work with know, without any doubt, that we focus not only on pre-fueling a workout, but also on fueling the workout itself and post-workout recovery. Add to this the importance of day-to-day nutrition, that focuses on Core Diet principles, and the athlete, as a whole, is fully prepared to absorb the rigors of training, from a nutritional standpoint. Part and parcel to this is hydration! Hydration plays an overwhelming role in athletic performance and overall well-being.

Below are two accounts of real people, producing real results, simply by making changes to their nutritional approach.

Marie has always known how to make healthy food choices. Having completed four previous Iron-distance races, Marie contacted me with an interest in losing weight, along with a desire to break a few personal records along the way. Upon review of her previous nutrition and dietary intake, there were many things that Marie was doing perfectly. However, the timing of her recovery fuel and midday snacks were greatly limiting her ability to both, replenish muscle glycogen and to lose unwanted body weight. With just a few changes to her already "clean" diet, Marie noticed a fifteen-pound weight loss, and felt dramatically better in her workouts, simply by focusing more attention on appropriately fueling them, before, during, and after.

Both Marie and her husband were training for an upcoming Ironman. After a particular long ride, Marie returned home to immediately consume the proper recovery fuel and meal that I had planned for her. Her husband, however, chose to snack on whatever was convenient, at that moment. The next morning, when heading out for their long run, Marie felt wonderfully recovered, energized, and ready to go! On the other hand, her husband was concerned that he was getting sick, because Marie felt so much better than he did, despite their having completed the same workout, just the day before.

Fortunately, Marie's husband was just fine. He had not taken the same detailed approach as Marie, to his recovery fueling and its timing. This is a significant opportunity for recovery, with the repletion of muscle glycogen, which must not be overlooked. At The Core Diet we emphasize the importance of a 4:1 carbohydrate to protein ratio, in a recovery fuel, and Endurox R4 fits this bill perfectly. Ideally, this is consumed immediately upon finishing a workout or race, or, at the very least, within 30 minutes after completion. But, why wait. The sooner the better!

With consistent integration into her training, Marie not only felt amazing after her workouts and looked better than ever before, she also began to reap huge rewards on race day! She rewrote her personal record book, and crushed projected goal times, like she never dreamed possible! Marie went on to qualify for the 2012 Boston Marathon, and smoked her husband in practically every race along the way. Could all of this have been the result of a renewed focus on her workout fueling? Absolutely! Proper fueling before (with a carbohydrate based snack), during (with Powerbar fuels), and after workouts (with Endurox) led to increased quality in Marie's training, which translated directly into race day speed.

Max always had a great deal of trouble losing weight, regardless of how hard he tried. Fad diet after fad diet only led to an endless cycle of weight loss and gain, with no real opportunity to maintain any consistency. Max believed that restricting his training fuel, during workouts, would result in some good news from the scale, due to the reduction in calories. A constant battle with light-headedness, fainting episodes, and midday fatigue prompted Max to seek my help, by looking at his nutritional profile.

Upon speaking with Max, I encouraged him to consume the proper training and recovery fuels before, during, and after training, and explained that not doing so was the likely cause of his symptoms. Though reluctant, at first, Max eventually took on my recommendations, whole-heartedly, and dropped a great deal of weight and body fat! Because Max was prolonging his body's want of fuel, by not replenishing muscle glycogen, his metabolism had actually slowed down to a mere crawl. Though his body was screaming for fuel, its cries went unanswered, and in desperation Max's body held onto fat with the tightest of grips, because it could never be sure of when it might be fed. Once adopting this new mindset, and approaching workout fuels not as an enemy, but more as dear friend, Max was thrilled, beyond belief, to see those numbers on the scale finally plunge downward! All the while, eating more than he ever had on any of the "fad diets" that he had experimented with. He was simply eating according to the The Core Diet - no gimmicks. Simply choosing foods based upon their nutrient density, and consuming them during the proper times and in the proper ways.

The above scenario, that of restricting workout fuels, is something that I commonly see among women athletes, as well as Max. Unfortunately, more often than not, this often backfires in a variety of ways:

1) As the athlete trains, performance is limited that day, possibly even having to cut the workout short due to a fade toward the end of the training day.

2) The athlete hurts performance for future training; feeling "flat" and exhausted, the next day, due to not replenishing muscle glycogen stores after training. This results in starting a new training day with a half-empty tank.

3) The athlete slows down metabolism due to going long periods of time without taking in any nutrition. (You actually need to eat, in order to lose weight!)

4) The athlete's systematic atmosphere becomes catabolic in nature, many times loosing muscle which is counterproductive for those athletes that are strength limited.

5) The athlete overindulges during the remainder of the day, thinking that the lack of calories during the workout, has created plenty of room to splurge. This is a major culprit in taking in excessive calories, and thus hindering weight loss.

The message is quite clear! You can do all of the training in the world, and be the most disciplined swimmer, biker, and runner imaginable, but turning a blind eye towards nutrition will limit your ability to truly benefit from all of your hard work. Why make such tremendous sacrifices of time, in an effort to be the best that you can be, only to miss out on these opportunities to improve? If you can find the time to train for three individual sports, then you can find time to fuel and recovery from them properly, too! You may just find that it is that final piece to the triathlon puzzle that you have been searching for all along.

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.

Step 1 - Choose a liquid base.

Water: While water will not provide any micronutrients to your diet, this option is inexpensive and can be ideal for the individual is looking to keep the calorie content down. Water is also a great way to thin out a smoothie, when it becomes too thick.

Juice: Avoid processed juices as these are not the same as fresh squeezed or those you juice at home. Many of these juices have been heat pasteurized, and contain only a fraction of the nutrients it once had as a whole fruit or vegetable. While juicing removes much of the fiber content from the whole fruit or vegetable, it's filled with those nutrients that commercial juices lack. It is best to use a combination of both fruit and vegetable juices, as fruit juices are very high in fructose. Although fructose is a natural sugar, a full glass of fruit juice simply gives you too much of it.

Coconut Water: When you crack open a coconut, the liquid inside consists of water, natural sugars, and minerals. Unlike coconut milk, which is the meat of the coconut ground up with the liquid pressed out, coconut water is low in fat and calories and can be very tasty in smoothies! This is a great way for those who want to keep the calories down and the flavor up!

Dairy: Whether milk or yogurt, this is probably the most common liquid base used in smoothies today. If you are going to use either of these options, try to choose organic milk, and definitely unflavored Greek yogurt. But, if you are willing to step outside of the box, I recommend opting for a nut milk instead, due to their content of fatty acids, which help to control inflammation and cushion the joints.

Kefir: This creamy product is filled with beneficial yeast and probiotic bacteria and can be made from any type of milk, be it from an animal, coconut, rice or soy. It is loaded with vitamins, minerals and easily digestible complete proteins, making it a great choice for the lactose intolerant.

Nut Milk and Other Non-Dairy Milks: These dairy substitutes are minimally processed and, in my opinion, the way to go! Although these milks are lower in protein than their dairy counterparts, there are plenty of ways to increase the protein content. A big bonus, in my opinion, is that you can buy and store the unopened containers in your cupboard until ready to use. You can also make your own from scratch, if you have a high-powered blender, such as the Vitamixâ. Keep in mind that all of these milks come in different varieties, so be sure to buy the unsweetened, plain versions. My favorite, and also one of the most affordable, is the Whole Foods 365 organic line.

Soy Milk: When trying to avoid or eliminate dairy from the diet, many people seem to choose soy, first, over nut milks. This may be due to soy milk's higher protein content, but may be more a factor that many don't know that nut milk even exists! Due to the fact that over 90% of the United States' soybean crop is genetically modified, it is still debated as to whether or not soy-based products are actually healthy! I recommend choosing only organic soy-based products, in order to avoid this debate.

Step 2 - Adding main ingredients: fruits and vegetables.

Vegetables: Choose any combination of fruits and vegetables, but try to keep the ratio a little heavier on the vegetable side. At a minimum, use a 1:1 ratio to keep the sugar content down. It will require a powerful blender, but when adding greens, blend them into your liquid base for a smoother consistency. Your other option is to juice them first as stated above.

Fruits: Use frozen! Of course you can use any fresh fruits, but there are some advantages to using frozen, especially during this time of year.

· Higher nutrients (or at least equal) to fresh fruits. This is because they are picked at their peak when fully ripened before being frozen. This is not always the case with fresh fruits.

· Cheaper! Frozen is always less expensive, especially when buying in bulk.

· Always on hand. You do not have to worry about relying on keeping fresh fruit available, because they will not go bad in the freezer. So stock up! Since there is not much variety or availability of fresh fruits, during the winter months, frozen is the way to go.

· Natural thickening agent. If you do not have a high-powered blender, you know how difficult it is to blend ice into your smoothie to make it thick. Frozen fruits will do the trick!

Step 3 - Sweeten it up.

Fruits, whether fresh or frozen, will provide your taste buds with plenty of sweetness. Here are some additional ingredients that can really help to add some flavor to your smoothie.

Bananas: Fresh, or frozen, bananas will always add quite a bit of sweetness to your creation.

Dried fruits: Dates and other dried fruit will add an abundance of nutrients, fiber, and the great concentrated flavor that dried fruits have. Use them in moderation, as they tend to raise the sugar content substantially.

Agave nectar: A sweetener produced from several species of agave including the Blue Agave and Salmiana Agave. Agave is sweeter than honey, but less viscous and made up primarily of fructose and glucose. A single tablespoon on Blue Agave contains about 16 grams of carbohydrates sugar, with a lower glycemic index than table sugar. Although this is a better option than using table sugar or artificial sugars, I would recommend only using it occasionally, and letting your taste buds get used to the genuine sweetness of fruits.

Superfruits: See below for information on these great options.

Herbs and spices. These potent sources of antioxidants will add a warm flavor to your healthy smoothie recipe. Although all spices are good sources of antioxidants, according to the ORAC scale (oxygen radical absorbance capacity), the richest are:

Top ten: Cloves, oregano, rosemary, thyme, cinnamon, tumeric, vanilla beans, sage, parsley, and nutmeg.

Although there is not an official definition of "superfoods", it is generally used to describe a food or food product with an extremely high concentration of vitamins, minerals, and phytonutrients. Some of the more popular ways to create superfood products include:

In just one teaspoon, these highly concentrated sources of vitamins, minerals, and amino acids give you the equivalent of three servings of dark, leafy green vegetables. They are the perfect option for those who don't have a powerful blender or juicer, or who do not like to eat their greens on a daily basis!

• Chlorella
• Spirulina
• Green field grasses

These superfruits areavailable as concentrated juices or powders, and will add a ton of antioxidants and phytonutrients to your smoothie. Their natural sweetness is just a bonus!

· Acai

• Goji berries
• Mangosteen
• Noni

Although you will be adding some extra calories to your smoothie, the added value of omega-3 fatty acids, monounsaturated fats, protein, minerals, and vitamin E. These additions will help to keep you full longer, due to the satiation effect of fats, as well as give your smoothie a nice texture. Try grinding them up in a coffee grinder or food processor before adding them to your blender - this will help maximize absorption.

• Nuts: almonds, cashews, macadamia nuts, walnuts, Brazil nuts, hazelnuts, pistachios. You can also use a tablespoon of high quality, raw nut butter.
• Seeds: Flax, Hemp or Chia seeds
• Maca root
• Raw cacao (chocolate)

Protein: Adding a protein source to your smoothie will turn it into a complete meal. It will also minimize the impact on your blood sugar, if you made a primarily fruit-based drink. Here are a few other ways to get a good dose of protein:

• High quality protein powder - such as whey, hemp, or rice
• Raw organic eggs

Coconut oil: This oil will give your smoothie a rich, creamier texture. Use this sparingly, and if you have already added in some nuts or other fats, I may save it for another day. Although loaded with some key nutrients, such as its high source of medium-chain fatty acids (lauric acid), it is still high in saturated fats and can easily contribute many calories to a smoothie. (Note - because coconut oil is solid below room temperature, it may not work well in colder smoothies.)

Fiber: The best way to incorporate your recommended amount of daily fiber (21-38 grams) is through fresh fruits and vegetables. But, during these winter months when availability can be a challenge, in some regions, the following fiber sources may be your next best option.

• Psyllium husk
• Oat bran
• Wheat germ
• Ground flax seeds
• Ground chia seeds

During this festive time of year, when it's one party after the next with endless varieties of holiday treats, it can be very easy to fall off of the nutritional wagon. Fruit smoothies are an excellent way to reign yourself in, and stay on track, while you navigate this celebratory time of year.

Today is not much for tropics, but with left over pineapple and papaya I will try to give it a go. I have previously decided to add the ginseng over the horseradish, and so do. There is nothing sparkling today about my juice as I feel like predetermining the ingredients removes a bit of the excitement. Maybe if I add a spontaneous ingredient, things will perk up. In attempts to mask the tropical feel, I go with beet and romaine, and am quite surprised at the smooth vegetable taste.

• Pineapple - ½
• Papaya - ½
• Ginseng - 3"x ¼"
• Beet - 2
• Romaine - 1 cup

Excitement is back today in the juicing project! I'm off to the market for a fresh restock of produce. I have learned some regarding amounts and specific items. I stock up on pomegranate, fuyu, Asian melon, Asian pears, citrus, roots and greens. I have found some cinnamon stick, as well. I am especially pleased with the cinnamon stick as this was for a holiday recipe, but will now double as a juicable.

· Cinnamon has antifungal, antibacterial and antiparasitic properties and been found to be effective in fighting yeast infections, stomach ulcers and head lice.

· Cinnamon has anti-inflammatory properties. (You know how I love to read this!)

· Cinnamon may actually help people with Type 2 diabetes control blood sugar levels, and may significantly lower LDL "bad" cholesterol, total cholesterol and triglycerides. The USDA showed that 60 Pakistanis who had Type 2 diabetes, who ate 1 gram of cinnamon each day over a period of 40 days, experienced a significant decrease in their blood sugar levels, LDL cholesterol, total cholesterol and triglycerides.

· Cinnamon is an excellent source of manganese, dietary fiber, iron and calcium. Fiber? Really? More investigation on this one…

· Studies show that just smelling cinnamon improves our memory and performance of certain task.

• Cinnamon - 2"x ½"
• Green Apple - 2
• Pear - 1

Christmas Eve finds me neck deep in lists and a mantra "Just make it to 10PM". Today would be the day for cacoa in the juice, but not having any on hand I go over to my newly replenished basket. My pomegranates are glistening, and somewhat missing them, I grab a few and start the ritual. I decide that perhaps I should have some available for my Christmas Day party, as well. Wait! My adult beverage option has arrived. Pomegranate Sapphire with Lime seltzer! But, I digress… I have yet to try pomegranate with horseradish, so that's in there. Looking through my greens I find some Yukchoy that will add some body to the juice. Green leafy vegetables are a great source of vitamin A, a major source of iron and calcium, beta-carotene (converts to vitamin A) and improve immune function. Millions of children worldwide have an increased risk of blindness because of inadequate dietary vitamin A from green leafy vegetables. Vitamin A in high doses is protective against skin cancers. Also big cancer fighters are lutein and zeaxanthin, carotenoids that additionally help protect the eye from cataracts and age-related macular degeneration. These compounds may also decrease risk of certain cancers (3 or more servings may help decrease gastic cancer) and help prevent heart disease and stroke. Quercetin, found in green leafies, has antioxidative and anti-inflammatory properties. Again, woohoo!

• Pomegranate - 1
• Horseradish - 1"
• Yukchoy - 1 cup

This morning I am participating in a workout/lecture (I'm lecturing in between intervals of circuit training) so I think that juicing before this event may be helpful. I like the superfood properties of the kale and the tomato addition really adds some substance. The two of these together seem like they may stand on their own quite well, but something is telling me to add some kind of heat. Perhaps cliché with the tomato, but I pull out the forgotten horseradish root. Somehow I will work the juicer into an adult beverage, but alas, another blog topic. Not knowing much about horseradish, I had purchased some while in the root section picking up my ginger and ginseng. Now, I am quite pleased that I did. Properties of horseradish root include strong antibiotic, expectorant, bronchodilatator, antibacterial, coronary vasodilatator. However, systemically horseradish raises blood pressure associated with its heat characteristic. The immune system is stimulated, and oh yes! it has anti-inflammatory properties in addition to being antiparasitic, antianemic, antiscorbutic (prevents scurvy by preservation of vitamin C) and is a diuretic. It can stimulate the appetite. Also it is known that horseradish has aphrodisiacal properties. Seriously! Where has this been hiding and why does this not get more press! Horseradish, I love you.

• Kale - 1 cup
• Tomatao - 2 medium
• Horseradish root - 1"

The horseradish from yesterday has made a solid impression on me. I have recently been getting that burst of energy post juice, and I really love it! Like back in the olden days when coffee was around… So, I have decided to work off the horseradish today. I don't want to immediately default to the tomato, so I peer into the basket of juicables. Something that goes with heat, hmm. I'm wondering how the antiscorbutic property applies when in direct combination with citrus. I think this will be optimal. When I go off to do my research, I find more wonderful things about horseradish.

Horseradish contains good amount of dietary fiber (however, lost in the juicer).

• The root contains a variety of phytochemicals, allyl isothiocyanate, 3-butenyl isothiocyanate, 2-propenylglucosinlate (sinigrin), 2-pentyl isothiocyanate, and phenylethyl isothiocyanate. These compounds have anti-oxidant as well as de-toxification functions. Detox? Bonus!

• Gastric stimulant - helps digestion, stimulates salivary secretions and digestive enzyme secretions.

• Horseradish contains vitamin-C ! A two-fer,

• The root contains sodium, potassium, manganese, iron, copper, zinc, and magnesium. Iron is an important co-factor for cytochrome-oxidase enzymes during cellular metabolism, and is absorbed more readily in the stomach in the presence of vitamin C. The root has small amounts of essential vitamins such as folate, vitamin B-6 (pyridoxine), riboflavin, niacin, and pantothenic acid.

• Horseradish - 1"
• Grapefruit-1
• Clementine - 2

Project Juice: Day 21

The holiday weekend is bearing down on me, and it is DARK outside a lot. I have come to plan my juice based on how I feel I need the day to go, so, hoping I end up in Hawaii by days end, I exert the energy to lop open a pineapple, papaya and mango. These may have to be double up tomorrow based on the size of the fruit. I muse momentarily between ginseng and horseradish before going with horseradish. Ginseng tomorrow. Hawaii will likely be a mindful vision, but a beautiful and helpful one to accompany my juice.

• Pineapple - ½
• Papaya - ½
• Mango - 1
• Horseradish - 1"

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.

Kale is one of the healthiest vegetables on the planet, apparently.

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. Of note, Vitamin K opposes warfarin, an anticoagulant, and anyone taking this drug should make sure Vitamin K intake remains stable. If you are not capable of monitoring your Vitamin K, speak to your physician or dietitian before adding kale to your diet.

Kale is an excellent source of antioxidant vitamins A, C, and K.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits.

Juice #16

• Kale - ½ cup
• Pear - 1
• Lime - 1
• Ginger - 1"
• Ginseng - ½" x3"

Project Juice: Day 17

Today we have our coaches meeting followed by our Holiday Party, and so I decide to juice in between events. I have in fact become a believer in juicing. I feel a burst of energy after my juice that is more energizing than just its burst. The burst has been getting me over the evening hump, a transition from washing dinner dishes and kids bedtime to getting back in front of my computer to work. Zsometimes, this transition can go either way, but the juicing has given me a new fiund vibrance at days end. For a bit of zip post meeting and pre party.

Juice # 17

• Quince- 1
• Asian pear - 1
• Lemon - 1

Project Juice: Day 18

Today is absolutely a day for pomegranate, ginger and ginseng. After working all day and night yesterday, I feel like a juice may particularly help today. For some reason, pomegranates feel like they have an extra zing. Is this my imagination?

They are high in vitamin C and potassium, a great source of fiber, and low in calories. Pomegranate juice is high in three different types of polyphenols. The three types - tannins, anthocyanins, and ellagic acid - are present in many fruits, but fresh pomegranate juice contains particularly high amounts of all three. YES! An extra zing. I knew it!

In the event my juicer breaks…

On a hard surface, press the palm of your hand against a pomegranate and gently roll to break all of the seeds inside (crackling stops when all seeds have broken open). Pierce the rind and squeeze out juice, or poke in a straw and press to release the juice. NOTE: Rolling can be done inside a plastic bag to contain any juice that may leak through the skin.

Juice #18

• Pomegranate - 1
• Ginger - 1"
• Ginseng - ½" x 2"
• Grapefruit - 1