Check out the line of blenders. They鈥檙e powerful, versatile, and developed with raw foods in mind. Starting at around $449, Vitamix blenders are relatively pricey but valuable for making healthy soups, juices, and smoothies. They can also blend cereals and knead dough for homemade breads.

If a high-end blender isn鈥檛 in your budget, you can still make healthy smoothies and delicious juices with less expensive blenders. Just be sure that you have enough liquid in your mixes and don鈥檛 pack it with too much ice.

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The best time of day to run is the time of day that you will actually do it. That being said, running in the morning before work may be the ideal time to run fast and burn fat.

After you exercise, your body enters a state of 鈥渆xcess post-exercise oxygen consumption,鈥� or EPOC. Your metabolism is soaring during EPOC, especially if you鈥檝e just performed high-intensity intervals like the ones in . So you鈥檒l burn more calories throughout the day.

What鈥檚 more, research shows that your heart rate may be lower in the morning, which would allow you to run at a higher intensity with a lower perceived effort compared to other times when your heart rate is higher. So hitting the road early might be the ideal time to set a new personal best.

No matter what time of day you choose to run, always fuel up first. Eating and hydrating helps you feel energized so you can perform your best. Try a healthy snack with combination of carbohydrates and protein, like a glass of chocolate milk or toast with peanut butter.

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Studies have shown that drinking caffeine about an hour before working out can help boost endurance, energy, and performance, but the findings are mixed as to whether caffeine has an effect on power or strength.

Some studies have shown that drinking 150-200 mg of caffeine (similar to a Starbucks grande vanilla latte), may boost performance, while others recommend increasing it to 2.5-5 mg per kg of bodyweight (about 200-400 mg of caffeine for a 180-pound guy). But people react differently to caffeine.聽For some, it鈥檚 a performance enhancer; for others, it can over-stimulate them and actually decrease performance.聽You may want to experiment with different amounts of caffeine during practice runs and workouts to see if it鈥檚 helpful to you.

Having caffeine on days when you feel tired or need an extra boost is a good strategy, but don鈥檛 rely on it as your main energy source. If you feel tired all the time, you鈥檙e probably not getting enough energy from real food. Also, caffeine shouldn鈥檛 replace your normal pre-workout snack (see for ideas), but should complement it. Stay away from energy drinks that have chemicals, colors, or high citric acid content. Stick to coffee or tea.

Bottom line: Caffeine can be helpful for some people, but you need to see what works for you.

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Opt for dark, leafy greens like spinach, kale, mustard, collard, Bok Choy, romaine, or Swiss chard. These darker greens are rich in antioxidants, essential fatty acids, iron, fiber, and vitamins A, K and C, which are essential for a healthy body. Give your salad an extra nutrient punch by topping it with fresh veggies. A few great options include tomatoes, mushrooms, sweet potatoes, carrots and broccoli. The more color in your salad, the healthier it鈥檒l be, so aim for three different colored veggies.

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Not just protein, but calories, carbs, and other nutrients鈥攊t鈥檚 all important. If you skimp on food during intense training, your body will tap into your lean muscle mass for energy. As you increase the intensity of your workouts, your protein intake should increase from about 0.6 to 0.9 grams of protein per pound of bodyweight per day to support your training. An easy way to eat more protein is to include protein in every meal or snack you eat. One of the most important meals of the day is your post-workout snack. Aim for a combination of roughly 40-60 grams of carbohydrates and 20 grams of protein immediately following your workout to help your body recover from your training and boost performance.

When shopping for protein sources, choose lean and low-fat products. Here are a few great options:

• 6 oz tuna packed in water (~40g protein)
• 6 oz cod or salmon (~40g protein)
• 6 oz low-fat tofu (~30g protein)
• 1 cup 2% cottage cheese (~28g protein)
• 3 oz lean pork (~25g protein)
• 3 oz lean red meat (~25g protein)
• 1 scoop whey protein (~20g protein)
• 1 cup black/pinto beans (~16g protein)
• 1 cup low-fat yogurt (~10g protein)
• 1 cup low-fat milk (~8g protein)
• 1 egg (~6g protein)
• 1 egg white (~3g protein)

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