In order to maintain our health and perform well throughout our THPL journey, it’s essential to fuel our muscles and energy systems and our immune system as well. A few good reminders as we enter the colder part of the year.

· Eat a rainbow every day – Every time we eat we should have foods providing plenty of color. Fruits and vegetables are loaded with plant-based nutrients called phytonutrients and antioxidants, which help protect our immune cells from harmful oxygen molecules called free radicals.

· Don't fear garlic and onion – Who would have known that garlic and onion contain the compound allyl sulfide, which as been shown to increase levels of infection-fighting white blood cells, boost natural killer T-cell activity, and enhance the efficiency of antibody production.

· Fuel with carbohydrates during and after a long ride or run - Immune suppression has been noted in the time immediately following prolonged and/or intense training. Recovery calories (mostly carbs)are great to get you ready for the next round of exercise.

· Add yogurt culture to your diet - Consuming yogurt that contains active cultures (called probiotics) seems to increase the amount of friendly bacteria that line the intestinal wall, helping to fight off germs that would otherwise enter and cause infection. A higher dose, aka more probiotics, seems to further protect the body against viruses.

We know there is more but this is just an example of how the more we take care of ourselves the better our performance and ultimately our THPL journey. Seems like it is time for another yogurt…..

Loving life, good food in hand