| Nutrition Energy in the News! | | |
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| Recipe of the Month! | | |
Miso Ceasar Salad with Shrimp
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4 cups of baby spinach leaves or romaine
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1/2 cup sliced white mushrooms
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1 roma tomato
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1/4 cup dry roasted edamame, lightly salted
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8 large shrimp cocktail
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4-6 Tablespoons of Galeos low-fat Miso Ceasar dressing
In a medium to large bowl, add baby spinach leaves or romaine. Add sliced mushrooms, tomato, and dry roasted edamame. Toss all ingredients together with Galeos Miso Ceasar Salad dressing. Divide salad into 2 separate plates or bowls and top each salad with 4 shrimp cocktails. Season with pepper to taste.
Makes 2 servings.
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There are still 37 days left to get your nutrition plan on track! Call (646) 361-6803 to make an appointment with one of our Certified Sports Dietitans! |
| Marathon Tips |
If you are running the New York City Marathon in 5 weeks , you should already have your nutrition plan close to ironed out...take the quiz below to see if your race plan matches up! If not, there is still time to tune up your nutrition and best fuel your race!
Q: Am I fueling adequately before taking off for my training runs?
- Not eating before a run will force your muscles to burn through your stored energy too quickly, leaving you running on empty.
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If you're looking to improve past performance, set a PR, or simply prevent "hitting the wall", eat a meal or snack of mostly carbs 1-2 hours before heading out the door. Practice now and have a plan before race day!
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If time or stomach sensitivity is an issue, try liquids such as sports drinks, or graham crackers, which will be quicker and easier to digest.
Q: How much fluid do I need?
- Not taking in enough fluids during exercise can not only affect your performance, but can also lead to fatigue, headaches and muscle cramping.
- The average runner sweats at a rate of 24-32 oz of fluid each hour, and should aim to replace most of that while running. *See our August newsletter for how to conduct "sweat tests" in training, to be sure you meet your specific needs.
- If your a salty sweater, have a history of muscle cramping while running, or if it is hot or humid, consider adding salt packets or electrolyte tablets to meet your sodium needs.
- Choose the sports drink provided to you on the course over water (the ING NYC Marathon serves Gatorade Endurance which contains a much needed 200mg of sodium per 8 ounces) to replace fluids, carbs and sodium your working muscles need for 26.2!
Q: Am I facilitating recovery with good nutrition?
- Eating within thirty minutes of finishing a run is imperative for muscle and tissues repair as well as replenishing our carbohydrate stores.
- Plan, prepare and pack the food you will need upon completing your long training runs. Getting in adequate fluids, sodium, carbs, and a little protein during this "recovery window" will help your muscles recover faster.
- If you don't crave solid food after a long run, try a carbohydrate rich fruit and yogurt smoothie or ready-to-drink recovery shake.
Q: Am I eating the right amount to meet my training and body weight goals?
- Unwanted weight gain during marathon training is not uncommon: do not use training as an excuse to overeat, and beware that training can greatly increase your hunger. Well planned meals and snacks will keep you on track.
- On the flip side, eating too few calories in an attempt to lose weight will not only slow your metabolic rate, but it will also decrease performance; again, knowing your needs and having a plan are key!
- To determine exactly how many calories you need, you may want to have your Resting Metabolic Rate measured.
Time spent solidifying your training and race day nutrition plan now will save you time, energy (& even agony) on race day. If you are still unsure of your race day plan it is not too late. Call today to schedule your appointment for nutritional evaluation and Metabolic testing with one of our Registered Sports Dietitian's and you will be well fueled and confident come race day.
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| Green Tea: The Hype, The Myths, The Truth |
Green tea has been an Eastern staple for more than 4,000 years. Once considered a favorite beverage of the Samurai warrior class, green tea has remained an integral part of Asian cultures and is enjoyed in those regions in quantities similar to the Western consumption of coffee. While most tea drinkers are aware that green tea naturally contains caffeine, many are surprised to learn that their beverage of choice also offers antioxidants, minerals and a few free amino acids. Green tea contains 15-30mg of caffeine per cup (coffee contains 100-150mg/cup), and is also available decaffeinated. The process of removing the caffeine can slightly decrease the antioxidant content, but not significantly.
Green, black and oolong teas are all made from the same species of plant, but their chemical compositions differ. This means that they each confer different health benefits. Fresh tea leaves contain compounds known as flavonoids, which are a group of polyphenols with antioxidant power. Green tea is made by steaming and drying the fresh leaves, which keeps the powerful polyphenols intact and potent. Black and oolong teas, on the other hand, undergo fermentation and do not offer the same antioxidant strength. Each cup of green tea contains more antioxidant power than a serving of broccoli or berries.
The most biologically active polyphenol in green tea is epigallocatechin gallate (EGCG). You may be familiar with recent health claims regarding EGCG and it's effects on everything from weight loss to cancer prevention to blood sugar control. While more research is needed to support many of these claims, (specifically regarding the effect of supplemental EGCG on weight loss), we do know that EGCG is naturally occurring in green tea, and that it acts as an antioxidant on our body.
While green tea extracts and isolated EGCG are popular supplements, we recommend drinking 1-4 cups of intact tea daily. This will likely offer the most health benefits since the EGCG interacts with other compounds and the natural caffeine found in the tea leaves in order to function at peak capacity.
If you really want to get serious about your weight loss, and most effectively understand and achieve your weight loss goals, you should have your Resting Metabolic Rate tested. This simple (10 minute) test measures your actual oxygen consumption and can thereby tell us the specific number of calories you need each day in order to reach your weight loss goals. Call us today to schedule your metabolic test with one of our Registered Dietitians, and start on the road to your weight loss success!
People who take anticoagulants as well as those advised to avoid caffeine, should speak to their doctor before increasing green tea consumption.
Whether you choose loose leaf or bag tea, keep your leaves sealed in an airtight container to keep it at its freshest. The following are some types of Japanese green teas that are particularly tasty.
Genmaicha- Brown rice tea
Hojicha- Roasted green
Kukicha- Twig tea
Matcha- Powdered tea
Sencha- Broiled tea
By: Lauren Antonucci, MS, RD, CSSD, CDE, CDN |
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Please let us know what you think, send us topics you'd like to see covered in future newsletters and feel free to pass along to friends & family!
Sincerely,
Lauren Antonucci, President
Nutrition Energy |
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