Fight Your Cold With This!

How many of you have started your training for the new season ahead but have found yourself (or those around) SICK!  It can be very frustrating since you survived the holidays with ease to find yourself having to take days off from training when you just started. So I wanted to share a great recipe that you can make with ingredients from your kitchen and take at the onset of your cold symptoms. The following recipe is more like a thick paste to eat, but you can turn this into a liquid shot by adding some organic lemon juice.

Makes 1 serving

INGREDIENTS:

  • 2 TBSP Manuka honey
  • 1 clove minced raw garlic
  • ½ tsp ground cinnamon
  • ½ inch fresh ginger root, peeled and minced
  • ¼ inch fresh turmeric root, peeled and minced
  • ¼ tsp cayenne pepper

INSTRUCTIONS & TIPS:

1) Blend together and drink 3 times per day until feeling better.
2) It’s best to make fresh each time.
3) It you can’t tolerate the consistency, add ½ cup organic lemon juice.
4) If you are missing some of the ingredients, make it with the ingredients you have.  Each has anti-inflammatory and anti-microbial properties and  can help in their own way.
5) Keep some powdered version of ginger and turmeric on hand.  While fresh is best, it's better than not using at all! 

Be well athletes!

~ Jaime

The Core Diet does not provide medical advice. This blog is for information purposes only. The food, wellness and nutrition information provided is not intended to be a substitute for professional medical advice, diagnosis, or treatment. 

Read Full Story

October Core Diet Office Hours

Hi athletes!

We kicked off our Core Diet "Office Hours" a few weeks ago and we will now be implementing them monthly!  Our next one will will be held on this coming Monday, October 24th at 8pm EST. These “Office Hours” will be held through our online chat module and hosted by the Nutrition Program Director, Jaime Windrow

Read Full Story

New "Office Hours" At The Core Diet!

We are starting a new service here at the Core Diet called "Office Hours". This is very similar to office hours over at QT2, ORR and TRF except that all questions will be focused on nutrition and fueling.
Read Full Story

New Year Sale on ALL Nutrition Services!

Happy Holidays!

Through January 10th 2016, The Core Diet is offering a HUGE sale across ALL of its nutrition services!  The Core Diet is perhaps the single most experienced group of registered dietitians, focused solely on endurance sports, in the world!  Let us help you! Visit thecorediet.com and use the code “CD2016” to receive discounts on:

Read Full Story

The Race Weight Countdown

Originally posted on Ironman.com 7/1/14

Many athletes who come to work with me have a similar goal: Finding out their ideal race weight and the best way to get there. Optimal race weight, however, can only be determined by peeling back the layers that make up the whole athlete. These not only include the individual athlete's body composition, age, gender, competition level and length of races, but their emotional relationship with food, any previous patterns of disordered eating, weight loss/gain history, level of commitment and sacrifice, to name a few. For simplicity's sake, this article focuses solely on the numbers. 

Read Full Story

The Best Time of Year To Eat Wild Salmon

When I first start working with a new athlete, I will usually review some food logs to see how things are progressing. You know what I see? Chicken. And lots of it! Chicken and broccoli. Chicken on a salad. Chicken on a low carb wrap. While a skinless, free-range chicken breast is a great source of lean protein, my fear is that food boredom is right around the corner. Well now is the perfect time of year to branch out!

Read Full Story

Strategies to Avoid Gut Issues During Exercise

“I Guess I Shouldn’t Have Eaten That”

A common complaint I hear as a sports dietitian is “I can’t eat anything before or during exercise because it causes stomach issues.”

This can be especially problematic for athletes participating in long distance triathlons and running events.  While athletes can often complete short distance triathlons without sports fuels, they will require them for long distance events.  Consumption of fuels prevents bonking and are fundamental for speed and performance. 

Read Full Story

Sea Salt: Is It Worth Emptying Your Wallet?

Himalayan Pink Sea Salt. Bolivian Rose Sea Salt. Dead Sea Salt. Celtic Sea Salt. Hawaiian Alaea Sea Salt. Organic and Natural Sea Salt.

Sea Salts are marketed to us as a more natural and healthy alternative.  But are they any different than table salt?

Yes and No.

What is Sea Salt, anyway?

Read Full Story

Healthify Your Comfort Food

As the colder months roll in and slowly envelop us in frigid air, our food choices start to change.  Our penchant for salad goes by the wayside and we start craving more comforting foods: warm, creamy soups; toasty, gooey casseroles; and oodles of noodles.  All the delicious foods that, if eaten with abandon, help create the lovely padding around our midsection– a thermal layer that keeps up warm through these chilly months.

Read Full Story

Leucine: Improving Muscle Gain & Maintenance

As a triathlete, you work your tail off throughout the season to perform your best in that A race.  The first part of your season consists of building a solid base; gaining strength in the gym that will transition to power on the bike and in the run.  The second half of your season is devoted to speed and continued aerobic improvement.

Read Full Story

How many of you have started your training for the new season ahead but have found yourself (or those around) SICK!  It can be very frustrating since you survived the holidays with ease to find yourself having to take days off from training when you just started. So I wanted to share a great recipe that you can make with ingredients from your kitchen and take at the onset of your cold symptoms. The following recipe is more like a thick paste to eat, but you can turn this into a liquid shot by adding some organic lemon juice.

Makes 1 serving

INGREDIENTS:

  • 2 TBSP Manuka honey
  • 1 clove minced raw garlic
  • ½ tsp ground cinnamon
  • ½ inch fresh ginger root, peeled and minced
  • ¼ inch fresh turmeric root, peeled and minced
  • ¼ tsp cayenne pepper

INSTRUCTIONS & TIPS:

1) Blend together and drink 3 times per day until feeling better.
2) It’s best to make fresh each time.
3) It you can’t tolerate the consistency, add ½ cup organic lemon juice.
4) If you are missing some of the ingredients, make it with the ingredients you have.  Each has anti-inflammatory and anti-microbial properties and  can help in their own way.
5) Keep some powdered version of ginger and turmeric on hand.  While fresh is best, it's better than not using at all! 

Be well athletes!

~ Jaime

The Core Diet does not provide medical advice. This blog is for information purposes only. The food, wellness and nutrition information provided is not intended to be a substitute for professional medical advice, diagnosis, or treatment. 

Hi athletes!

We kicked off our Core Diet "Office Hours" a few weeks ago and we will now be implementing them monthly!  Our next one will will be held on this coming Monday, October 24th at 8pm EST. These “Office Hours” will be held through our online chat module and hosted by the Nutrition Program Director, Jaime Windrow

We are starting a new service here at the Core Diet called "Office Hours". This is very similar to office hours over at QT2, ORR and TRF except that all questions will be focused on nutrition and fueling.

Happy Holidays!

Through January 10th 2016, The Core Diet is offering a HUGE sale across ALL of its nutrition services!  The Core Diet is perhaps the single most experienced group of registered dietitians, focused solely on endurance sports, in the world!  Let us help you! Visit thecorediet.com and use the code “CD2016” to receive discounts on:

Originally posted on Ironman.com 7/1/14

Many athletes who come to work with me have a similar goal: Finding out their ideal race weight and the best way to get there. Optimal race weight, however, can only be determined by peeling back the layers that make up the whole athlete. These not only include the individual athlete's body composition, age, gender, competition level and length of races, but their emotional relationship with food, any previous patterns of disordered eating, weight loss/gain history, level of commitment and sacrifice, to name a few. For simplicity's sake, this article focuses solely on the numbers. 

When I first start working with a new athlete, I will usually review some food logs to see how things are progressing. You know what I see? Chicken. And lots of it! Chicken and broccoli. Chicken on a salad. Chicken on a low carb wrap. While a skinless, free-range chicken breast is a great source of lean protein, my fear is that food boredom is right around the corner. Well now is the perfect time of year to branch out!

“I Guess I Shouldn’t Have Eaten That”

A common complaint I hear as a sports dietitian is “I can’t eat anything before or during exercise because it causes stomach issues.”

This can be especially problematic for athletes participating in long distance triathlons and running events.  While athletes can often complete short distance triathlons without sports fuels, they will require them for long distance events.  Consumption of fuels prevents bonking and are fundamental for speed and performance. 

Himalayan Pink Sea Salt. Bolivian Rose Sea Salt. Dead Sea Salt. Celtic Sea Salt. Hawaiian Alaea Sea Salt. Organic and Natural Sea Salt.

Sea Salts are marketed to us as a more natural and healthy alternative.  But are they any different than table salt?

Yes and No.

What is Sea Salt, anyway?

As the colder months roll in and slowly envelop us in frigid air, our food choices start to change.  Our penchant for salad goes by the wayside and we start craving more comforting foods: warm, creamy soups; toasty, gooey casseroles; and oodles of noodles.  All the delicious foods that, if eaten with abandon, help create the lovely padding around our midsection– a thermal layer that keeps up warm through these chilly months.

As a triathlete, you work your tail off throughout the season to perform your best in that A race.  The first part of your season consists of building a solid base; gaining strength in the gym that will transition to power on the bike and in the run.  The second half of your season is devoted to speed and continued aerobic improvement.

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