Peach Mint Iced Tea

• 8 cups boiling water
• 8 tea bags
• 4 ripe peaches, cut into 1/2-inch pieces
• 1 small bunch fresh mint sprigs
• Sugar, to taste (if desired)

Pour hot water into a heat-resistant pitcher.  Add the tea bags and let steep for 10 minutes.  Remove and discard the bags and allow the tea to cool to room temperature before refrigerating.  Add the peaches, mint and sugar (if desired).  Strain, serve over ice. 

What's so cool about Iced Tea?

Tea, whether it's black, green or white, contains powerful antioxidants that are beneficial to your health.  These antioxidants, called polyphenols, play an important role in heart health, cancer prevention and immunity.   During the hot summer months, iced tea is a low calorie satisfying way to stay hydrated! June 10th is National Iced Tea Day, so celebrate all summer by brewing up a batch of flavonoid-rich iced tea! (Check out our recipe below for Peach Mint Tea!)

The 411 On Fueling Your Workouts

In celebration of National Running Day this month, we at Nutrition Energy want to remind you of the following important fueling tips to help you maximize your workouts and recovery thereafter. 

Pre-Exercise Needs:

• It is important eat a carbohydrate based snack before starting your workout, in order to best fuel your activity. Whether you workout at 5am or right before dinner, be sure to eat a banana, a few crackers or another favorite carbohydrate in order to fuel your workout, preserve muscle protein, and assist in burning body fat.
• Include some protein in your snack. Add an egg or low-fat yogurt, or choose ½ a sandwich to help extend your endurance and stabilize your energy during your workouts.  This addition of a little protein will also help muscle recovery post workout.
• Drink 12-20 oz of water or sports drink 2-3 hours prior to beginning exercise.

During Fueling Exercise Needs:

• When working out intensely, or for over an hour, take in some carbohydrates during exercise to help you keep moving as fast as possible while still feeling good.
• Aim for 30-60 grams of carbohydrates per hour during activity. Where in that range you need to be depends on many factors including your height, weight & pace, environmental conditions and length of activity, so take notes and adjust as needed
• You'll want to start with a sports drink, then add gels, "chews" "bites", "blocks" energy bars or even fig bars & bananas depending on your exercise intensity and GI tolerance until you meet your carbohydrate energy needs during exercise. 

Post-Exercise Needs:

• First and foremost, be sure to drink plenty of fluids to replace what you lost from sweat.
• Drink 24oz of fluid for each pound (of sweat) you lost during your exercise session.
• Consume carbohydrates at rate of 1-1.5 grams of CHO/kg body weight within the first 30 minutes to increase glycogen storage and decrease recovery time.
• Include some protein to maximize recovery and growth post exercise
• Include salty foods (V8 juice, pickles, pretzels) to help optimize rehydration

Last but definitely not least; practice your race day or competition day fueling strategy many times in practice to determine what works best for your body. It may take several trials, different combinations of nutritional products, and the guidance of an experienced sports dietitian to find the strategy that is most effective for you, but it will be worth it on race/game day when you feel and perform your best!

We know we are not alone when we admit that we love a nice frozen treat on these hot, humid days of summer in NYC. Lines for cold and frozen desserts grow as the temperature rises, and there is now a Mr. Softy truck on just about every corner. There are few things that feel better, physically and mentally, than a cup or cone, when it is 90 degrees outside. So, what are you to do when you find yourself craving a sweet frozen treat...?

We conducted our own research (including tastings), to help you choose one of the better options available here in Manhattan. (It was a tough job, but someone had to do it)

Red Mango

Why we love them: low calorie, fat-free, all natural, contains live & active probiotics, many creative flavors (wildberry hibiscus, & key lime pie), healthy toppings available

Nutrition (per 4 oz serving): Original flavor: 80 calories, 0g fat, 0g cholesterol, 110mg sodium, 19g carbohydrates, 2g protein

Locations: Rockefeller Plaza, Penn Station, Koreatown, Midtown East, Lower East Side, Astoria, Financial District, Brooklyn Heights, Palisades Park, Rego Park

PinkBerry

Why we love them: low calorie, low-fat, fat-free, great tangy flavor, delicious fresh fruit topping available

Nutrition (per 4oz serving): Original Flavor: 100 calories, 0g fat, 5g cholesterol, 50mg sodium, 21g carbohydrates, 3g protein

Locations: Columbus Circle, Hell's Kitchen, Upper West Side, Columbus Ave, 32^nd Street, Midtown East, Upper East Side, 6^th Ave at 14^th St, Chelsea, Gramercy, St. Marks, Columbia, Greenwich Village, Spring Street

The Soft Serve Frozen Fruit Co.

Why we love them: only 3 natural ingredients, dairy free, low calorie, fat-free, fruit based

Nutrition (per 4oz serving): Strawberry Flavor: 97 calories, 0g fat, 0mg cholesterol, 0mg sodium, 25g carbohydrates, 1g fiber, 0g protein

Locations: Upper East Side, The Hamptons

16 Handles

Why we love them: biodegradable cups & spoons, 16 creative flavors, 40 toppings, fat-free & dairy free options, fun to serve yourself (though dangerous if you don't watch your serving size)

Nutrition (per 4oz serving?): Original Tart: 120 calories, 0g fat, 0g cholesterol, 86mg sodium, 26g carbohydrates, 4g protein

Locations: East Village, Upper East Side, Upper West Side

YoGo:

Why we love them: non-fat flavors, unlimited toppings, contains live & active probiotics

Nutrition (per 4 oz serving):  Both flavors: 80 calories, 0g fat, 13g sugar, 3g protein

Locations: new permanent evening location 14^th Street at Union Square West; 5 trucks throughout NYC. Track them on Twitter @ YOGOTRUCKNYC