Is it me, or is the pre-packaged “bar” aisle taking over Whole Foods, Trader Joe’s and every other grocery store in the U.S.? The registered dietitian in me
The Core Diet Blog
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
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 ouronline chat moduleand hosted by the Nutrition Program Director,Jaime Windrow.
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!
As we spend the last day of 2013, I bet many people are pondering about the changes they will make in 2014, and they will surely include some sort of health goal. For some, it can be easy to wake up tomorrow and start off on the right foot. But for others, it can be daunting to take that big leap.
Although one of the big reasons the Core Diet is so successful (besides the fact that we focus on real, nutrient dense foods) is that it is realistic. We allow “windows” for those foods that are not on the top of the “eat this” list, as well as a non-Core meal every once in a while (determined by your RD). However, some individuals can go a bit overboard during the holidays!
It’s hard for me to think about bundling up in layers for a run when its still in the 80’s down here in South Florida. But as I pack for my upcoming New England trip, I am reminded of the weather reports in the rest of the country. Snow is trickling down on branches, and runners are seeing their breath before the words “hello” come out of their mouths as they pass a local running buddy. It’s also hard for many to imagine that sweat loss is going to occur when you are about to endure a run in 35-degree weather. But guess what? You still need to hydrate!
Dress up your Autumn dish with this antioxidant packed vegetable! Last week I suggested a newseasonal dishif you were getting bored with your day to day meals, and this colorful salad can do the same thing! Many of us don’t enough raw veggies in our diet, and carrot sticks dipped in hummus can get very old… Try this as a snack or with any lunch or dinner! It's perfect for this Halloween season!
Bring on the pumpkins, Autumn is officially here! Although the days are getting shorter and the weather cooler, many of you have not yet reached the end of your triathlon season. At this point in the game, you might be a bit tired of your day-to-day foods. This is the perfect time to bring out those “hearty” meals that are still packed with good nutrients to ensure your body stays in peak condition.
One of the many concerns I hear from my athletes is, “I can’t seem to drink while running, what is the best strategy?” The answer to that question is whatever way works for you is the best! The important aspect is just getting those fluids and electrolytes down, and to practice that method day in and day out.
As the hot weather months approach, we encourage you to move hydration to the top of your athletic priority list. Although hydration is an important factor to your overall health year-round, slight dehydration of even 2% of your body weight can have negative effects, and your chances of this happening in the upcoming summer months are much higher. Staying properly hydrating is the best way to improve your training and race day performance.
When can athletes run into dehydration troubles?
- 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
I’ve never seen a food surrounded by so much controversy as soy. This is even bigger than eggs. If you recall, the same eggs that were once touted as being bad for you are now actually healthy. With soy, on one end of the spectrum, we have claims of this “nutrient-packed” food lowering heart disease. On the other end, we have claims that soy causes cancer. How is it this possible?
When I first started on my hunt for a homemade fig bar recipe to test, it was for athletes. The traditional Fig Newton has always been a Core Diet recommendation for a pre-workout fuel, so I thought, why not make my own? “If they can make it, so can I!.” That is sort of my mantra these days. From household cleaners to wreaths on my front door, I love “making my own stuff”.
As your hydration needs increase during these hot summer days, you'll find yourself craving juicy fruits more than you did before. This is no surprise! When I review food diaries for my clients during the colder months, I see log after log listing apples and bananas as the fruit of choice, with very little variety. But a fruit is a fruit, right? It's not until the summer months that citrus and antioxidant-filled fruits make an appearance, bringing a little more excitement to your diet. One of my favorite ways to savor the season's fruitful flavors and save yourself from the apple/banana rut, is this refreshing summer salad recipe.
Whether you are an athlete or not, you've most likely experienced a weight or fat loss plateau at some point in your life (especially if you have ever tried to improve your body composition for health reasons and/or athletic performance). A plateau is defined as reaching a state of little or no change after a time of activity or progress. In this case, we're referring to those little numbers on the scale that won't budge, or that disappointing moment when your trainer/coachpinches you with calipers and thesamemeasurements come back again and again…Although frustrating, there's no reason to throw in the towel or go to extreme measures when this happens, as that will only hurt you and your performance in the long run. Chances are there are one or more factors you may have overlooked that could be the key to breaking through this barrier.
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?!"
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.
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!