Both fresh and frozen fruits are high in fiber, packed with disease-fighting antioxidants, and loaded with vitamins and minerals.

When you want a healthy grab-and-go snack, opt for fresh fruit. It also makes a great side dish for any meal. The downside is that it can be expensive, and it may lose some nutritional value while sitting on store shelves.

Frozen fruit is frozen at its peak nutritional value, it’s often less expensive than fresh fruit, and it won’t go bad. So if you’re trying to stay on a budget, frozen fruit is a good choice. It’s also ideal for making smoothies and healthy desserts.

The bottom line: Eating fruit, fresh or frozen, is great for your health. Get as many colorful fruits in your diet as possible.

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Gluten is the protein found in wheat, rye, and barley, but it’s also found in foods like ice cream and ketchup. Gluten-free diets are typically followed by people suffering from a gluten sensitivity or celiac disease, a condition that causes a negative reaction to gluten and results in damage to the intestines. This damage makes it difficult for the body to absorb necessary nutrients and leads to vitamin and mineral deficiencies.

In recent years, gluten-free diets have become part of the weight loss fad. However, a gluten-free diet isn’t necessarily healthier and often leads to weight gain. Many gluten-free products are high in processed carbs and sugar. A person not dealing with gluten sensitivity or celiac disease would be better off shopping for a variety of high-fiber carbs, lean proteins, colorful fruits and veggies, and healthy fats. One hundred percent whole-wheat barley, wheat, and rye are also packed with fiber, which can help lower cholesterol and improve digestive health.

Here’s a list of pros and cons to a gluten-free diet.

Pros of Eliminating Gluten

• If you have a gluten intolerance or sensitivity, you may have inflammation or damage to the intestinal tract. Eating gluten free can help reverse this damage and inflammation.
• Encourages label reading and more awareness of food
• Leads to a healthier diet filled with less processed foods
• Introduces higher quality grains, like quinoa, into your diet

Cons of Eliminating Gluten

• Reduced carbohydrate intake due to lack of education on nutrients (not all carbs have gluten)
• Lack of fiber from traditional sources can lead to digestive issues
• Possible weight gain from eating gluten-free products, which often contain higher levels of fat and sugar
• Possible weight gain as the intestinal track recovers and begins to absorb nutrients properly
• Possible weight loss and consumption of a nutrient deficient diet from eliminating too many foods for fear of a negative reaction

Bottom line: If you think you have a gluten sensitivity or celiac disease, see your doctor. Don’t go on a gluten-free diet without checking with your doctor first. Going gluten-free and then getting checked by your doctor can affect the results of the blood test used to diagnose celiac disease.

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While all athletes need both carbohydrates and protein in their post-workout shake to replenish energy stores and help their muscles recover, triathletes need a higher ratio of carbs to protein to fully replenish their energy from long-distance endurance training.

To jumpstart recovery, boost energy, and improve performance, mix up a post-workout shake that has roughly a 3:1 or 4:1 ratio of carbohydrates to protein. A 3:1 ratio is more appropriate for a lower intensity/shorter distance endurance training session (say, about 30 minutes to 90 minutes of training) and a 4:1 ratio for longer, harder workouts  (typically over 90 minutes). Aim to have your post-workout shake within 30 minutes of finishing your workout.

Here are a few post-workout shakes that offer the right balance for proper recovery:

1.ÌýÌýÌýÌý Fruity banana shake. Myoplex Lite protein powder, 1 banana, 4 oz yogurt, ½-1 cup fruit juice, and ½ cup ice (75 g carbs, 25 g protein).

2.ÌýÌýÌýÌý Berry yogurt shake. 1 cup Greek yogurt, ½ scoop EAS whey protein powder, 1 banana, ½ cup berries, ½-1 cup of fruit juice, ½ cup ice (70 g carbs, 25 g protein).

3.ÌýÌýÌýÌý Chocolate peanut butter shake. 1 cup low-fat chocolate milk, 1 banana, 2 tbsp natural peanut butter, ½ cup ice (60 g carbs, 18-20 g protein).

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