These Chef-Backed Tips Will Give You The Best Grilled Fruit You’ve Had In Your Life

The first step to bettering your 5K is to pick a race and sign up for it — most cities have a few 5K to choose from each weekend, so there should be plenty to choose from. Having a race on the calendar ensures you won’t skip out on your training. I recommend giving yourself 8-10 weeks to properly train.

The best 5K training plans, in my opinion, include 4-5 days of running a week. Every week should include:

• One or two speed workouts
• A few easy jogs
• A long run

You should never run hard or fast two days in a row — easy jogging and rest between speed workouts are both essential for rebuilding muscles damaged with hard workouts. Here's how each of the three main training workouts should go.

Speed Workouts

Every speed workout should begin with a 5-10 minute jogging warm up and a 5-10 minute jog/walk cooldown. This will help ensure you do not pull or strain any muscles.

The actual "speed" part of speed workouts can go one of two ways:

• Run 2-3 minutes at a harder 7 out of 10 effort, with a standing or walking rest of 2-3 minutes between each push.
• Run 6-8 repeats of a steep hill for 45-60 seconds in length with a walk back down, before repeating again.

Easy Jogs

Easy jogs should be kept at a conversational pace, so this would be a good time to grab your girlfriend or hop on the phone if you want some company. The best jogs should be about 2-3 miles in length, or 20-35 minutes in duration.

Long Runs

Long runs are arguably the most important workout of the week, and anyone trying to better their 5K time should make sure to include them in their training plan. Like the name suggests, a long run should be your longest run of the week. Your longest run can be anywhere from three miles at the beginning of the plan to 12 miles if you're an experienced and seasoned vet. I recommend starting with 3 miles at the beginning of your 8-10 week plan and working your way up to 5-8 miles by the end. You should do this by adding one half to a full mile each week. Although it may sound silly to run 8 miles in order to run a 3.1 mile race, this will help build your endurance more than any of your other weekly runs. Having endurance will make the race seem easier, and I can guarantee you'll pass people left and right in your final mile.

Note: You should also have at least 10 days between your longest long run and your 5k race so that you can feel as fresh as possible on race day.

The most important thing to remember on race day is to not go out too fast. If you sprint the first mile, the rest of the race will be miserable. Race day adrenaline will make you jittery and willing to sprint at the start, but working on controlling that will ensure a better race experience. Try to make your second and third mile faster than your first and give it all in the last .1 mile. After you’re done, soak in the race day atmosphere and grab a free banana! Don’t forget that the post race pain is temporary and remember not to sign up for another race while on an endorphin high!

Strawberries

Strawberries are one of the yummiest produce in season for May, since they can taste like literal candy when ripe. They're just a classic when it comes to spring fruits!

What to make:

• Strawberry Smoothies
• Strawberry Stuffed French Toast
• Chilled Strawberry Soup
  
• Strawberry Pancakes
  
• Strawberry Basil Margaritas
  
• Strawberry Chia Cookies

Rhubarb

Rhubarb is a stalk vegetable that blooms beautifully in spring. It's commonly used in pies, but you could also make some boozy cocktails with rhubarb! Here are a few ideas to get you started.

What to make:

• Rhubarb Pie
• Strawberry Rhubarb Bellinis

Mango

Mango is oh-so tropical, lending a blissful vacation vibe to any recipe. From drinks to snacks, you can count on mango to be super juicy this season. Try one of our recipes!

What to make:

• Mango Curry Shrimp
• Jicama Mango Salsa
• Mango Sorbet
  
• Mango Peach Frosé

Kiwi

Kiwis pack a nutritious punch, supplying more than twice your recommended daily amount of vitamin C. We adore that they're an immune-boosting fruit and can taste like candy when eaten at peak ripeness!

What to make:

• Kiwi-Pineapple Smoothies
• Strawberry-Kiwi Adult Capri Sun Drinks
• Kiwi Chia Seed Pudding

Pineapple

We could honestly eat an entire pineapple by ourselves. It's that yummy! Pineapple is equally yummy in savory dishes as it is in sweet ones, and we have plenty of recipe ideas to explore with this produce in season.

What to make:

• Pineapple Margaritas
• Pineapple Al Pastor Tacos
  
• Candied Pineapple
  
• Piña Colada Cake
  
• Salmon Burgers with Grilled Pineapple

Beets

Beets are famous for being rich in antioxidants, which is helpful especially if you're trying to eat an anti-inflammatory diet. Try one of these recipe ideas for a nutritious boost!

What to make:

• Beet Salads
• Red Velvet Beet Cupcakes
  
• Beet Hummus

Citrus

Citrus fruits like oranges, grapefruits, limes, and lemons thrive this time of year! Use 'em to make juice, mix 'em into sauces and dips, or make them the star of your recipes and cocktails!

What to make:

• Chocolate Orange Truffles
• Citrus Sangria
  
• Lemon Drop Martinis
  
• Brûléed Grapefruit Tart
  
• Lemon Loaf
  
• Instant Pot Orange Chicken
  
• Blood Orange Cocktails
  
• Lemon Chicken Skewers

Avocado

Avocado can be used in recipes way beyond your regular avocado toast. Take advantage of this produce in season this May by making spreads, dips, sauces, and more with this green fruit!

What to make:

• Avocado Pasta
• Vegan Avocado Red Velvet Brownies
  
• Guacamole
  
• Stuffed Avocados
  
• Mint Chocolate Avocado Ice Cream

Broccoli

Good ol' broc is rich in vitamins and antioxidants, and you don't have to eat it plain if you don't want to! Broccoli makes an excellent side dish for pastas and casseroles, plus it gets pretty yum when you roast it in the oven.

What to make:

• Easy Roasted Broccoli
• Steamed Sea Bass with Broccoli, Mushrooms, and Summer Squash

Carrots

Carrots, whether you eat them crunchy or cooked down, are the perfect spring veggie. You may know carrots for being able to benefit your vision, but they also can lower cholesterol levels and even help prevent cancer! Sneaking carrots into soups or salads is an easy way to make use of the seasonal veg.

What to make:

• Carrot Hot Dogs
• Carrot Cake
  
• Finger Food Appetizers with Carrot Marmelade

Spinach + Arugula

We all loathed spinach as kids, but it's gained some real appeal since we've grown up! Spinach is another easy produce in season that you can sneak into recipes like smoothies and pasta sauces. We can't forget a classic spinach dip, either! Arugula is also in season for May, so get ready to make some delish salads, too.

What to make:

• Spinach Dip
• Jalapeño Spinach Queso
  
• Green Pasta
  
• Salads
  
• Spinach Mushroom Gnocchi Casserole

Artichokes

Fresh artichokes are a blast to cook with if you've never tried it! They'll be super fresh and tasty when you pick them up from your local market. If you're wondering what to do with this piece of produce, we've got a few ideas...

What to make:

• Spinach-Artichoke Dip
• Stuffed Artichokes
• Steamed Artichokes with Garlic Butter
• Spinach Artichoke Muffins
  
• Spring Vegetables Napoltiana

Peas

Peas are such an underrated vegetable, in our opinion. They're great when eaten alone, but they also help bulk up soups, pastas, and more. You could even make a delish risotto with some peas!

What to make:

• Sweet Pea + Asparagus Soup
• Blender Pea Soup

Radishes

Radishes aren't particularly tasty on their own, but they make excellent garnishes for salads, sandwiches, and even tacos. They pack a healthy punch with vitamin C and calcium!

What to make:

• Tilapia Tacos
  
• Salad Cake
• Radish Salad

Asparagus

This stalky veggie used to yuck us out as kids, but now, it's super delish when we roast it in the oven or grill it with some fish.

What to make:

• Cheesy Garlic Roasted Asparagus

Cauliflower

Broccoli's cousin, cauliflower, is so versatile. Make some cauli wings or cauli rice to sneak in some good veg.

What to make:

• Roasted Cauliflower + Burrata
• Cauliflower Fried Rice
  
• Chicken + Cauliflower Rice Bowls

Green Onion

Green onion can bring flavor to any dish, plus it makes an excellent garnish.

Why do I always have stomach issues when traveling?

Routine can benefit our mental health, but it also benefits our physical health, too! "Stomach problems tend to flare up while traveling because our usual routines, like mealtimes and sleep patterns, get thrown off, which can disrupt digestion," Simpson says. "Plus, not drinking enough water and trying new foods or eating at odd hours can make matters worse by dehydrating us and upsetting our stomachs.

"Travel anxiety significantly affects our stomachs," she continues. "When we're anxious, our bodies release stress hormones that can disrupt digestion, potentially worsening existing gastrointestinal problems or causing new ones."

And it turns out, flying itself can also affect your gut physically. "Flying or changes in altitude can make your stomach uncomfortable by making the gas in your intestines expand, causing bloating," Simpson says. "Also, the difference in cabin pressure and oxygen levels can dehydrate you, which might worsen digestion and existing stomach problems."

How do you fix travelers stomach?

While travel day stomach problems can take you by surprise, there are a few you can do in the moment to help ease discomfort. "As a traveler with a colon disease and dietary restrictions, I always have Tylenol and digestive enzymes on hand," Tanner says. "Whenever I arrive at my destination, I try to locate the nearest juice/smoothie place to maintain the daily habits that make me feel my best at home."

"I usually bring Dramamine with me just in case I experience a rare bout of nausea, and I've recently been taking 1 teaspoon of digestive bitters before meals to help with heartburn (cute, right?) — they come in really small bottles so they're generally fine to go through security," Storck says. "The day before a long flight, I try to eat whole non-processed foods — nothing that could upset my stomach — and lots of water. I try not to drink on the plane if my stomach feels sensitive (otherwise, a glass of red helps me sleep!)"

You'll also want to be aware of dehydration on your travel day (dehydration makes everything feel worse), and that includes what kind of water you're drinking. "For those with sensitive stomachs, it's a good idea to go for bottled or filtered water while traveling because tap water safety can differ from place to place," Simpson says. "Opting for bottled water helps lower the chance of drinking contaminated water and reduces the risk of health problems."

"It's smart to be careful when sampling new foods while traveling to prevent stomach issues," Simpson continues. "Stick to dishes you're familiar with and that are fully-cooked, and avoid street food in places where cleanliness might be a concern. Also, keep an eye out for any potential allergens or foods that might not agree with you."

How to make travel easier?

Your travel day should actually start before you wake up. Just like meal prepping can set you up for an easy week of eats, travel prepping can ensure your day-of journey goes as smooth as possible. While you can't control flight delays or traffic, there are a few things you can add into your routine.

"Include stress-relief techniques in your plan and feel reassured that you have strategies in place to prevent travel-related anxiety from causing stomach issues," Simpson says. Try our Best Breathing Techniques and Daily Journal Prompts when you have a moment to spare!

"I definitely pack the day before and try to make my carry-on bag really organized (for example, I put all my chargers in a small pouch so that there aren't wires getting tangled, I pack snacks so that I don't have to spend a ton of money at the airport, etc.)," Storck says. "I also download shows or movies on to my iPad beforehand (or pack a good book) — I like having something to look forward to if it's a long flight! Simple things, but they help the day go smoothly."

"I try to plan in advance as much as possible to alleviate travel prep and travel day stress [and] I make a list of items I want to pack on my phone," Tanner says. In addition to packing plenty of snacks that are easy on her stomach, she also figures out what to eat when she gets to her location. "Depending on my flight time, I will pick up a Sweetgreen salad to eat on the plane to keep me satiated and full of greens until I can find my next whole foods meal."

Should I pack anything specific to avoid stomach problems?

It's a good idea to have natural remedies or over the counter medicine in the event you need to ease bloating or discomfort (think antidiarrheals, laxatives, or antacids). "Bring along essentials like enteric-coated peppermint oil capsules or activated charcoal tablets for bloating and discomfort, antacids for heartburn and acid reflux, and magnesium citrate or magnesium oxide supplements if you're prone to constipation," Simpson says.

"You might also want to pack dandelion or fennel tea for digestive support and hydration tablets or powders to prevent dehydration, especially in hot climates," she continues. "Just remember to check in with a healthcare professional before trying any new remedies, especially if you have existing health conditions or are taking medications."

And to make the travel in and of itself more enjoyable, Storck has a few travel must-haves: "Headphones, comfortable clothing (big fan of black leggings, sneakers and a sweater; I'll never be a fancy plane outfit girl) and my water bottle." Tanner's must-haves include a portable phone charger, headphones, eye patches, and sunscreen.

How to eat in moderation on vacation?

We're big fans of Little Treat Culture at Brit + Co, especially if you're somewhere you've never been before. I mean, how could you visit Paris and NOT buy pastries?! Even if you have a sensitive stomach, Simpson says it's okay to indulge — as long as it's in moderation.

"Indulge in local delicacies moderately, savoring each bite and paying attention to your body's hunger and fullness signals," Simpson recommends. "Include plenty of fruits and vegetables in your meals to offset any extra calories from treats and to keep you feeling full and satisfied. Also, incorporate physical activities into your plans to burn off any additional calories consumed from indulgences."

"To avoid stomach issues while traveling, steer clear of spicy, fatty, and greasy foods," Simpson continues. "Additionally, limit alcohol, caffeine, and carbonated drinks, and ensure fruits and vegetables are thoroughly washed to prevent food-related illnesses. Lastly, maintain regular meal times to prevent overeating and refrain from skipping meals."

If you do deal with the dreaded traveler's stomach (it happens to us all!) swap your fancy meals for a few tried-and-true foods. "If you're dealing with stomach issues while traveling, stick to gentle foods like bananas, rice, applesauce, and toast to soothe discomfort, and steer clear of foods that might worsen your symptoms," Simpson says. "Keep yourself hydrated, take time to rest and recuperate, and try relaxation methods like deep breathing or meditation to ease stress-related digestive problems. If your symptoms persist or become severe, don't hesitate to seek medical help."