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Nutrition Energy in the Media
"Normal vs. Training Nutrition"
Fox 5, GoodDay NY
August 4, 2011
Lauren Antonucci, MS, RD, CSSD, CDE, CDN
InStyle Magazine, Fall 2011
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"Marathon Fueling Q&A"
Carrots'N'Cake Blog
July 2011
FoxBusiness, July 2011
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Now Available!
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Newsletter Editor:
Kimberly Hoban, Nutrition Intern | |
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Spice it Up! | |
Eating healthy should be neither bland nor boring!
An often underrated aspect of flavorful and healthy cooking is spice. Spices are a great and easy way to flavor your dishes without packing on the calories. And they are often the best kept secret among chefs' around the world.
Top 3 Spices to Try in Your Kitchen this Month:
1.Cumin- Available in seed or ground form with a warm, smoky, nutty flavor. Cumin tastes great in dishes ranging from chili & stews, to meat rubs and marinades, to lentils, stir-fry vegetables, and grains. It can even help with our digestion by stimulating enzymes in our body to break down food, according to some scientifice evidence.
Lauren's top tip: Toast whole cumin seeds & add them to grain dishes to bring out their boldest taste.
2.Paprika- Made from dried & crushed red pepper flakes, it's flavor is sweet and aromatic with a slight but pleasant pungency. Use as a garnish for color, or in salad dressing and marinades, soups/stews/stocks, egg dishes, on roasted potatoes, and in pasta sauces. If you are feeling a little lethargic or depressed, sprinkle on some paprika as it has been known to be a stimulant and energizer.
Lauren's top tip: Buy Smoky Paprika for an extra kick.
3.Coriander- Also available in seed or ground form, it has a bright and fragrant, almost citrus taste. Use this spice to top salads, in soups, breads, meat dishes, marinades, and stir-fry vegetables. It contains a antioxidants that can work to delay or stop the food it is added to from spoiling.
Lauren's top tip: Ground coriander tastes best when it is fresh. Try dry roasting the seeds on a pan or in the oven and then grind them up for a strong flavor and enhanced smell.
-Lauren Greenspan, Nutrition Energy Intern |
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Recipe of the Month | |
Baked Falafel Sandwich
(Adapted From Foodnetwork.com)
Ingredients
Falafel:
- 1 (15-ounce) can chickpeas, preferably low-sodium, drained and rinsed
- 1/4 cup minced onion
- 2 cloves garlic, minced
- 2 teaspoons ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon salt
- 1/4 cup cilantro leaves
- 1/4 cup parsley leaves
- 2 tablespoons olive oil
Sandwich Topping:
- 1 cup chopped romaine lettuce
- 2 (4-ounce) tomatoes, seeded and chopped (about 1 cup)
- 1/2 medium cucumber, seeded, peeled and chopped (about 1 cup)
- Store-bought tzatziki (cucumber and yogurt dip)
- 4- 6.5 inch whole-wheat pita pocket breads, sliced open
Directions:
Preheat oven to 425 degrees F. Combine all falafel ingredients except 1 tablespoon olive oil in the bowl of a food processor. Process for 10 seconds. Stop motor and scrape down sides of bowl, then pulse for another 10 seconds, until all ingredients are well incorporated but mixture is still slightly coarse and grainy. Form mixture into 16 falafel balls and brush with remaining tablespoon olive oil. Bake on a cookie sheet for 20 minutes, flip falafel balls and bake an additional 20 minutes, until falafel balls are crisp and browned.
Toss together lettuce, tomatoes and cucumbers in a bowl. Warm pita breads for 2 minutes in oven. Fill each pita with 3/4 cup salad, 4 falafel balls, and 2 tablespoons of tzatziki.
Per Serving: 1 serving = 1 pita bread, 3/4 salad, 4 falafel balls and 2 tablespoons tzatziki
Calories 408; Total Fat 12 g; Sat Fat 1 g; Protein 16 g; Carb 59 g; Fiber 10 g; Cholesterol 0 mg; Sodium 695 mg
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Ask the RD's! | |
Email us your nutrition questions or submit them to us when you come in for your appointment. Each month our Registered Dietitians will choose one to answer in our newsletter.
Q. How should I be fueling during the bike leg of a triathlon to ensure I have a great run and overall race? I think I should be taking in as much as possible on the bike...is that correct?
A. Cycling is certainly the easiest of the three sports in terms of adequately fueling as we are able to both easily carry our "fuel" with us on the bike and most able to digest the calories we take in. These factors combined offer us great opportunity to fuel during a race, but we still need to be aware of our upper limits of digestion. Fuel optimally and you will feel strong and energized, take in more calories per hour than your gut can digest and absorb and you will undoubtedly feel terrible (gassy, bloated, nauseous, and unable to get calories in). The following tips should help you fuel OPTIMALLY on the bike.
Logistics:
-You should have AT LEAST 2 bottle cages on your bike
-Tighten water bottle cages to ensure bottles do not eject when you hit a bump
-Fit a mesh pouf sponge in your aero drink bottle top to decrease splashing
-Always have at least one bottle of each sports drink and water with you
-Choose energy bars without sticky outer coating to make them easier to eat
-Pre-cut energy pars into bite size pieces & keep in a bento box
-Carry a packet (or Ziploc baggie) with your favorite sports drink mix so you can add it to water at aid station
Fuel Optimization:
-Aim to take in 30-60 grams of total carbohydrate per hour
-Start with a bottle of your favorite sports drink per hour
-Add gels, "chews", "blocks" etc for extra calories as needed
-Include solid "real food" calories in your fueling plan; Cut PB&J sandwiches or similar into quarters for easily digested portions, try halved bananas, or granola bars.
-Add salt/electrolyte tabs if you are a "salty sweater", race is long or environmental conditions are hot and humid
-Add water to reach your individual fluid needs (Note: Average athlete sweats 32oz/hr) |
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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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