The Natural Triathlete 
By Sally Drake
Chia Seed
If I learn of a food that can give me valuable nutrients that will contribute to good health and strong recovery from workouts, I am all over it! So, when I heard about Chia Seed at the gym, I immediately researched. And yes, I had the same question, it is the same stuff that they use in Chia Pets! Just a few qualities of the amazing food: high protein, high oil content loaded with omega-3 fatty acid, fiber, calcium, and more. I take 3 tablespoons of my chia seed (purchased in bulk online)and put it in a small bowl with a handful of raisins, chopped nuts and Stevia for sweetness (or honey). Let it sit about 5min and eat. You can also heat it up, or mix it with oatmeal for a heartier meal, or sprinkle on a salad or cold cereal.
Coconut Oil
Coconut oil can be purchased at the local natural grocery stores, usually in a jar or plastic container. This is a healthier oil to use in cooking than even olive oil, and the added flavor is yummy. Use it in stir fry dishes, and use it in place of butter or shortening in cooking and baking.
Also, it is used as a skin moisterizer and great for our hair. How cool is that!?! (Great pre or post-swim)
From www.organicfacts.net:The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc.
How is Lauric Acid Used by our body?
The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia. As a result of these various health benefits of coconut oil, though its exact mechanism of action was unknown, it has been extensively used in Ayurveda, the traditional Indian medicinal system. The Coconut Research Center has compiled various references on scientific research done on coconut oil.
Neti Pot
The neti pot is a little teapot shaped pitcher that you mix a saline solution in and flush out your nasal cavity. I discovered it after battling sneezing attacks and sinus issues that I would have after swimming. You can pick up a neti pot at Walgreens for $10-$20 and it comes with the saline mix and you can buy extra. But, read the instructions! I am not one to take the time to read, I just tried it but ended up with the saline all over my face and shirt. You have to tilt your head just right to get the solution to flow into one nostril, up through your sinus cavity and out the other nostril. It feels so good and for me, relieved sinus pressure, and the runny nose and sneezing that swimming caused. I also use it if I am feeling tired or if I feel a scratchy throat coming on. You can use it daily or just when you feel you need it. This is a nice and natural way to deal with sinus issues and much better for you than taking medications. Try it!
Also, from WebMD - some more detailed info and instructions! Enjoy!
Bragg's Apple Cider Vinegar
(Note - the info on this product is taken directly from www.bragg.com)
Ingredients:
Certified Bragg Organic Raw Apple Cider Vinegar is unfiltered, unheated, unpasteurized and 5% acidity. Contains the amazing Mother of Vinegar which occurs naturally as strand-like enzymes of connected protein molecules.
Information:
Bragg Organic Raw Apple Cider Vinegar is made from delicious, healthy, organically grown apples. Processed and bottled in accordance with USDA guidelines, it is Certified Organic by Organic Certifiers and Oregon Tilth; and is Kosher Certified. Bragg Organic Raw Apple Cider Vinegar is full of zesty Apple Cider Vinegarnatural goodness. It's a wholesome way to add delicious flavor to salads, veggies, most foods, and even sprinkle over popcorn.
Apple Cider Vinegar has been highly regarded throughout history. In 400 B.C. the great Hippocrates, Father of Medicine, used it for its amazing health qualities.
NO REFRIGERATION REQUIRED.
BENEFITS:
* Rich in enzymes & potassium
* Support a healthy immune system
* Helps control weight
* Promotes digestion & ph Balance
* Helps soothe dry throats
* Helps remove body sludge toxins
* Helps maintain healthy skin
* Helps promote youthful, healthy bodies
* Soothes irritated skin
* Relieves muscle pain from exercise
"Apple Cider Vinegar is the icing on the cake. I had always heard about Apple Cider Vinegar... everyone in the world should be drinking this on a daily basis! - Dr. Steven Gibb
Bragg Apple Cider Vinegar
pH = 3.075
Concentration/Strength = 63 grain
Acetic Acid = 5.14 %
Potassium = 11mg/Tbsp. <2% DRV / RD
Organic or not?
Organic fruits and vegetables are becoming more available in grocery stores, yet they are a bit more expensive. There are some of these foods that contain more pesticides and should be avoided, and others that we don't need to be as concerned with. Educate yourself and when possible, buy organic. Tip: Sam's Club carries large tubs of organic greens and spinach. Shop around and find the best deals.
The following list is based on information and studies by the United States Department of Agriculture (USDA), Consumer Reports, and the Environmental Working Group.
Nectarines - 97.3% of nectarines sampled were found to contain pesticides.
Celery - 94.5% of celery
Pears - 94.4% of pears
Peaches - 93.7% of peaches
Apples - 91% of apples
Cherries - 91% of cherries
Strawberries - 90% of strawberries
Imported Grapes - 86% of imported grapes (i.e. Chile)
Spinach - 83.4% of spinach
Potatoes - 79.3% of potatoes
Bell Peppers - 68% of bell peppers
Red Raspberries - 59% of red raspberries
These have the least amount of pesticides:
Asparagus
Avocados
Bananas
Broccoli
Cauliflower
Corn (However, almost all corn is genetically modified)
Kiwi
Mangoes
Onions
Papaya
Pineapples
Sweet Peas
So, you can organize your grocery lists - Sam's for your leafy greens, Schnucks for your items from the lower (safer) list, and Whole Foods for the top list.
Why buy organic?
1. It's better for the environment. No pesticides means healthier soil, water, and wildlife.
2. Supports small farmers.
3. Organic farming is good for biodiversity.
4. It is healthier for you.
Educate yourself on the topic and make your own choices. It is just another way to improve yourself, your body and maybe even your performance!
Stock your Fridge
You expect a lot out of your body - the swimming, biking, running, strength, and the stress of your day. It is essential to fuel for energy, recovery, and performance in every meal and in between meals. So, keep these food items in your fridge and you will always have something healthy to grab.
Spinach
Baby Carrots
Celery
Tomatoes
Black Beans
Avocadoes
Lean Meats
Pile protein on top of a colorful salad and get an antioxidant-packed, yummy meal at anytime.
Natural Anti-inflammatory Choices
Ibuprofen is a quick fix for aches and pains, but may be harmful to your body if taken frequently. My suggestion is to educate yourself, understand what the short and long-term effects are. Some doctors recommend it for treating nagging injuries, and may say that the injury will heal more quickly if there is not inflammation. But, find out what taking nsaids can do to other parts of your body - article .
An healty option to combat inflammation is Turmeric. Used as a spice in powder form, you can also buy it in capsule form and the best is the actual root. I buy it at Global Foods in Kirkwood in the Indian section. You can add it to smoothies, it has a strong, ginger-type of flavor, very nice. Or, you can mince it and use it in stir-fry. Not only can it help with inflammation, but it contains Curcumin, a strong antioxidant. When you buy the capsule form, you may see Curcumin on the label. As triathletes, we need antioxidants to combat the oxidative stress that we cause to our bodies. Exercise is good for us, yes, but it does cause oxidative stress. Keeping your body full of fruits and veggies, and natural forms of antioxidants like turmeric is very important for our recovery and crucial for our long term health and disease prevention.
Quinoa
What is it? It is called quinoa (pronounced keen-wa), and is a grain that comes from the Andes Mountains of South America. Quinoa's origins are truly ancient. It was one of the three staple foods, along with corn and potatoes, of the Inca civilization. Quinoa was known then, and still is known, with respect, as the mother grain. We call it the "Supergrain of the Future."
- Quinoa contains more protein than any other grain; an average of 16.2 percent, compared with 7.5 percent for rice, 9.9 percent for millet, and 14 percent for wheat. Some varieties of quinoa are more than 20 percent protein.
- Quinoa's protein is of an unusually high quality. It is a complete protein, with an essential amino acid balance close to the ideal ... similar to milk!
- Quinoa's protein is high in lysine, methionine and cystine. This makes it an excellent food to combine with, and boost the protein value of, other grains (which are low in lysine), or soy (which is low in methionine and cystine).
Info above from www.quinoa.net - you can find recipe ideas & more.
Try Quinoa in place of rice or pasta. It is great as a base for stir-fry, or as a sub for any rice dish. I cook mine in my rice cooker and add fresh spinach, olives, broccoli, spices, olive oil, etc. And, I make a big pot of it and use the leftovers on top of salads or eat it cold. There is a red variety that has a little bit more of a nutty flavor. Whole Foods, Dierbergs and Trader Joe's all carry it.
Sport Drinks
Triathletes are bombarded with ads on sport drinks and supplements all claiming to make us faster, stronger, injury-free, and fatigue-free. We take advice from our training buddies or magazine, experimenting with something new every season or even for every workout. Performance may improved with proper nutrition including the right mix of calories and electrolytes. This can be achieved through scientifically engineered sports drinks, or more natural options. Consider a mix of diluted fruit juice and sea salt. Also, avoid drinks that have artificial sweeteners, wheat, gluten, and simple sugar. These can cause unwanted side effects such as stomach upset.
If you go to the website for Gatorade Endurance, it is extremely tricky to find the ingredients. The first ingredient is Sucrose, otherwise known as table sugar. It contains 13 grams of sugar/serving which is about 3 teaspoons. Yes, fruit juice contains sugar, but in a natural form. Then there is Heed, a favorite of many triathletes. The first ingredient is Maltodextrin which is an easily digestible, quick source of carbs. This can also be made from rice or wheat. It is also found in various gels. It is important to learn what you are ingesting, and educate yourself on the ingredients. Some artificial sweeteners can cause stomach upset. Test your drinks out in training before using them on race day.
Natural idea: A popular sports drink contains 25g carbs and 170mg of sodium. To find this same balance, try 8oz diluted apple juice (organic if possible) which will give you 30g of carbs, and 1/4tsp of sea salt, insuring you with 440mg of sodium (unless you have sodium restrictions, of course).
On a shorter training day, just stick to water unless you have not taken in enough calories prior to training. If the workout is longer than 1 hour, then a drink is appropriate.
Energy Bars
Bars are a crucial part of training nutrition. They are convenient and can allow the triathlete to pack in some major calories on the go - as a snack, in training, and in racing. There is a huge variety of bars available, Clif and Power Bar are the most well-known and widely used by triathletes. These are full of calories and easy to digest. But, not a smart snack and should probably be avoided on a daily basis. Although they look wonderfully nutritious, the sugar content is very high. More natural alternatives are Raw Revolution, Larabar, Kind. These do have sugar, but from natural ingredients - fruit or agave. They all contain nuts - a nice source of calories from good fats and very satisfying.