Trying “new foods”

One fact about me is that I LOVE to cook.  I find it enjoyable and also therapeutic. Well, I am even more excited to cook since having my Nutrition Assessment done last week by a Registered Dietitian at the Core Diet.  I had been thinking about a nutrition assessment since signing up with QT2 last year, knowing that it could probably really benefit me and my training!

core diet

The Core Diet for Athletes was developed 10 years ago by QT2 Systems coach and founder Jesse Kropelnicki. The Core Diet was designed to help athletes live, train, and compete at their optimal level. Through proper nutrition that includes nutrient rich foods consumed at the right time, the Core Diet will have you performing and living at your very best.

Now that I’m doing an Ironman in August, proper nutrition will be even MORE important.  I was amazed at the results of the assessment and some of the changes that will need to be made.  Turns out I wasn’t fueling properly while riding my bike (not enough carbohydrate and electrolytes).  My post workout recovery fuel/food was also ‘off’ from what it should be.  No wonder I was always feeling really drained after a tough ride, run or swim! Now is the time to test out what works so I’ll be fully ready and prepared come August!

Kristin's iPhone Photos 11.15.13 015


Along with the Core diet came recommended recipes.  Here is one that I tried on Monday and it was delicious! My only regret was not doubling the recipe.  I would recommend this if you want plenty of leftovers:)


Kale Soup (by the Core Diet)



  • 1 tablespoon canola oil
  • 8 large garlic cloves, minced
  • 1 medium yellow onion, chopped
  • 4 cups chopped kale  (I used Tuscan Kale)
  • 4 cups low-fat, chicken broth
  • 2 (15 ounce) cans white beans, cannelloni or navy, undrained
  • 4 plum tomatoes, chopped
  • 2 teaspoons dried Italian herb seasoning
  • salt and pepper to taste
  • 1 cup chopped parsley


In large pot, heat oil.

Add garlic and onion; saute until soft.

Add kale and saute, stirring until wilted.

Add 3 cups of broth, 2 cups of beans, and all of the tomatoes, herbs, salt and pepper.

Simmer 5 minutes.

In blender or food processor, mix remaining beans and broth until smooth.

Stir into soup to thicken.

Simmer 15 minutes.

Ladle into bowls and sprinkle with chopped parsley.


Enjoy!! This soup is great for after a long endurance workout!

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  • Reply Louise March 3, 2014 at 12:12 pm

    I’ve never heard of this diet, but it sounds great for athletes like yourself. Eating right is so important, I’ve recently started eating a bit more after working out because I sometimes felt pretty weak. Not good!
    Love the look of that soup 🙂

    • Reply Kristin March 4, 2014 at 3:42 pm

      It’s a great diet for athletes! Yes fueling properly while working out is SO important. Even more important for muscle recovery!

  • Reply Update on my Nutrition Plan | Sweat Courage March 27, 2014 at 5:47 pm

    […] received a nutrition consultation about a month ago and wrote about that here. Part of the consultation was to get a nutrition plan for my Ironman training. There were a lot of […]

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