article by Jenny Weber, USA Triathlon Level 2 Coach and Director, Wellness Council of Iowa

Spring is here and athletes are leaving their trainers and treadmills for the trails and roads.  As training hour’s increase, athletes often rely on more processed foods and quick snacks for meals. There are more flavors and varieties of gels, powders, pills, chewy bites and bars on the market then ever before. But when it comes to recovering from harder workouts and fueling the body properly for increased wear and tear of the build phase of training, we need to pack in more nutrient dense foods.

Fruits and vegetables are brimming with disease fighting phytochemicals, antioxidants, vitamins, minerals, fiber, water, complex carbohydrates and protein. Not only that, but they're naturally low in sodium and calories, cholesterol-free, and virtually fat-free. It's important to eat a rainbow of colored fruits and vegetables every day. The different pigments act as antioxidants, helping to rid your body of free radicals that can damage cells during rigorous training.

Farmers markets around Iowa will soon open and grocers will make way for locally grown produce like asparagus, radishes, and rhubarb – some of the first of Iowa’s “vegetannual” produce. Below are 10 ways you can incorporate more of nature’s bounty into your training table routine.

Easy, Superfast Ways to Get More Fruits and Veggies

1. Buy fresh produce in season. Keep in mind that frozen or canned foods without salt or heavy syrup can be just as good as locally grown produce.
2. Always keep a stash of frozen vegetables on hand to toss into soups, salads, stews, and egg dishes or to microwave for an easy side dish.
3. Splurge on pre-washed, pre-cut fruits and veggies. Freshly cut vegetables are delicious with hummus and guacamole.
4. Eat a salad full of fruits and/or veggies each night with dinner. Just go easy on the dressing and high-fat toppings.
5. Grill fruits and vegetables to make them sweeter and more delicious.
6. Incorporate fresh or frozen fruits into recovery and breakfast smoothies.
7. Top your steel cut oatmeal, yogurt, pancakes or waffles with fresh fruit.
8. Keep your fruits and vegetables in plain view on your countertop or table. When snack time rolls around it will be easy to grab a piece of fruit or a handful of cherry tomatoes.
9. Keep seedless grapes and bananas in the freezer for a cool and refreshing treat. 
10. Juice your fruit for salad dressings or flavoring on lean proteins. Remember that while 100% fruit juice is a good choice, whole or cut-up fruit has the added benefit of fiber.

A balanced diet rich in fruits and vegetables is your best defense against obesity, heart disease, type 2 diabetes and other chronic diseases. So bring on the radishes, asparagus, lettuce, rhubarb, spinach, and all the bounty spring has to offer. You’ll live healthier, feel stronger, and last longer. 

Here’s my favorite salad recipe from WholeFoods.com. Serve this to the whole family, nobody will know it's a health-promoting, no-oil-added salad packed full of spring’s super-foods!

Spring Salad with Straweberries & Creamy Orange-Avocado Dressing 

Ingredients

• 3 green onions, trimmed 

• 1/2 avocado, peeled and pitted 

• 1/2 cup orange juice 

• Salt and ground black pepper to taste 

• 3 ounces spring greens or mesclun mix 

• 1 cup sliced fresh strawberries 

• 1/2 pound asparagus, trimmed and sliced into strips with a vegetable peeler

Method

1. Puree green onions, avocado, juice, salt and pepper in a blender or food processor until smooth to make a dressing.
2. In a large bowl, toss greens, strawberries and asparagus together.
3. Transfer to plates, drizzle with half the dressing and serve. Extra dressing will keep one day refrigerated.

source: www.wholefoods.com