| Nutrition Energy in the Media! | | |
by Lauren Antonucci, MS, RD, CSSD, CDE, CDN
NY Runner, Fall 2010 |
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ING NYC Marathon Expo
November 4-6, 2010
Jacob Javits Center
Come out to the ING NYC Marathon Expo to meet Lauren Antonucci, MS, RD, CSSD, CDE, CDN. Stop by the Gatorade Booth to see the latest performance testing technology, and have your last minute nutrition questions answered by Lauren! | | |
| Recipe of the Month! | | |
Butternut Squash and Shallot Soup
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4 cups cubed peeled butternut squash -
1 Tbsp Olive Oil -
1/4 tsp. salt -
4 large shallots, peeled and halved -
1 (1/2-inch) piece peeled fresh ginger, thinly sliced -
2 1/2 cups fat-free, low-sodium chicken broth -
2 Tbsp fresh chives -
Black Pepper (optional)
1. Preheat oven to 375°.
2. Combine the first 5 ingredients in a roasting pan and toss together. Bake for 50 minutes, stirring occasionally. Cool 10 minutes.
3. Combine half of squash mixture and half of broth in blender until smooth. Pour into large saucepan. Repeat with remaining squash mixture and broth.
4. Cook over medium heat for 5 minutes or until thoroughly heated.
5. Serve topped with chives and/or black pepper.
Makes 6 servings.
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Kimberly Hoban, Nutrition Intern | |
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A Night of Nutrition Tuesday, October 26, 2010 7:00pm
Finish Line Physical Therapy
119 West 23rd Street, Suite 304
New York, NY 10011 |
| Nutrition Countdown to a Great Fall Marathon |
While preparing your last minute checklist for the New York City Marathon (or another fall endurance event), be certain your nutrition plan in order as well. If not, take the next 10 minutes to answer the below questions and prepare yourself for a well fueled 26.2!
What will your meal be the night before the race?
This meal should be high in carbohydrates, and relatively low in fat and fiber to aid in easy digestion. Include ONLY foods you have eaten before so you know exactly how your stomach will tolerate them.
What time should I eat breakfast?
Have the high carb, low-fiber breakfast that you have been practicing during training before leaving (at 5am)! Know your race wave start time & pack snacks and fluids accordingly. Do not rely only on what is provided at the race just in case it is not what you had expected.
What nutrition should I bring with me to the start?
Sports drinks are convenient and provide fluids, carbohydrates and electrolytes all in one convenient package. Since it will likely be cold while you are waiting, include hot portable foods such as oatmeal, hot chocolate, or chicken soup (as practiced in training). Don't forget to pack 1-2 salt packets and a few of your favorite gel packs to carry with you along the marathon route. (Rely on Gatorade Endurance formula sports drink and water provided along the course for hydration).
How can I reduce post marathon soreness and aid muscle recovery?
Ingesting fluids, carbs, salt and some protein within thirty minutes of finishing the marathon is the key to improved recovery. Pack a bagel with peanut butter , recovery sports drink or 250-300 calorie recovery bar in your post race bag. Not hungry after running 26.2 miles? Start with sports drink (even if you don't really feel like it) , chicken soup, or a pre-made smoothie as you can. Eat every two hours for the rest of the day to optimize glycogen repletion. Finally, drink plenty of fluids, add salt to your foods, and include both anti-inflammatory and high antioxidant foods to facilitate recovery and make a huge difference in how you feel the next day.
Still unsure about your race week/race day nutrition plan?
Take the time to figure it out now to ease your nerves on race day. If you still have unanswered questions regarding your pre, during or post race nutrition and hydration plan please see info in this newsletter about attending our "Last minute Marathon Nutrition Tips Seminar" on Tuesday, October 26th, or call us TODAY and we will try to see you ASAP to ensure your marathon is the best it can be!
Fuel well and have fun out there!
Cristina Rivera, MS, RD, CSSD, CDN
Lauren Antonucci, MS, RD, CSSD, CDE, CDN |
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Healing Powers of Fall Foods | |
While the warm weather of summer may be a thing of the past, there are plenty of reasons to celebrate Fall's arrival. As Dietitians who love the healing powers of food, we are excited to promote the amazing seasonal produce available now at your local supermarket or farmer's market. Brightly colored fall fruits and vegetables offer a wide array of health benefits and taste delicious. Here are our seasonal picks for fall produce that are available right now.
*Check out www.grownyc.org/greenmarket for a full listing of
local farmers markets near you!
Sweet Potatoes
Sweet potatoes are a great source of vitamins A and C, powerful antioxidants that will help boost your immunity. Substitute sweet potatoes for regular potatoes in almost any recipe. Make sweet potato "immunity fries" by cutting sweet potatoes into wedges, spraying them with olive oil (use a Misto sprayer), pepper and a little curry powder (a spice that contains natural antibiotics) and baking them in the oven until they crisp. *May add a dash of salt if not contraindicated.
Mushrooms
Contrary to popular belief, mushrooms are highly nutritious! Did you know that one medium portabella mushroom has more potassium than a banana. They can be added to stir-fry dishes, omelets, soups, and pastas. Try substituting chopped portabella mushrooms for ground turkey or beef in your favorite ragu or pasta sauce for added fiber and flavor.
Beets
The rich red color of beets reveals that they are full of antioxidants, vitamins that provide you with immunity against harmful bacteria. While many stray from beets due to their sugar content, 1/2 cup of these sweet treats contain only 8.5 gm of carbohydrate and 6.8 grams of sugar and can safely fit into any meal plan. Beets can be eaten raw, boiled, steamed or sauteed. Our favorite way to enjoy beets is by roasting them with a little olive oil, salt and pepper, to bring out their natural sweetness, and topping them with 1-2 oz of goat cheese.
Apples
While apples are available year round, fall is when local harvesters are picking the best crop. Apples are a leading source of quercetin, an antioxidant that protects your brain cells from damage, according to a recent study conducted at Cornell University. They also contain pectin, which helps lower LDL "bad" cholesterol. For a healthy variation on a traditional fall dessert, try apples baked with 1 Tbsp oats, 1 tsp brown sugar & finished with a spoonful of lowfat frozen yogurt. Apples are also great sauteed with shallots as a delicious savory side dish. We recommend choosing organic apples, as they are on the "dirty dozen" list, which ranks foods based on pesticide residues.
Pumpkin
Pumpkins aren't just a Halloween decoration! Pumpkins are full of carotenoids, antioxidants that protect against free radicals and provide immunity, helping to scare off seasonal infections such as the flu! You can easily cook a pumpkin -simply cut in half, scoop out the seeds & bake face down on a baking sheet sprinkled with water and cook until tender. Roasted pumpkin seeds, also called "pepitas", make a great snack, rich in protein, potassium, and fiber.
To learn more about how easy and delicious including seasonal produce can be, as well as other tips on how to boost your immunity, contact us at Nutrition Energy to schedule an appointment with one of our Registered Dietitians today. |
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Good luck to all those running the ING NYC Marathon on November 7th!
Please continue to 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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