|
Nutrition Energy in the Media
"Healthy Eating: The Experts Weigh in"
Everyday Health
September 2011
Lauren Antonucci, MS, RD, CSSD, CDE, CDN
"My Day on a Plate" Triathlete Magazine, September 2011 Lauren Antonucci, MS, RD, CSSD, CDE, CDN | "Skipping the stove: More people eating a raw food diet"
The Salt Lake Tribune, August 12, 2011
Lauren Antonucci, MS, RD, CSSD, CDE, CDN
|
|
|
Nutrition Energy is now on Twitter!
@NutritionEnergy promises to deliver the latest nutrition research, fun food facts & motivational weight loss tips on twitter. Don't have a twitter account? Signing up is quick and easy. Go to www.twitter.com to sign up.
| |
| |
|
|
Now Available!
Nutrition Energy To Go Ware!
Available for only $10!
(retail price: $12.95)
| |
|
Join Our List
 |
| Become a fan! | |
|
Check out updates on Nutrition Energy events
and media!
|
|
|
|
Nutrition Energy Events
| Come listen to Nutrition Energy's Lauren Antonucci speak at TRIARQ's next medical symposium, "A Collaborative Approach to the Arthritic Knee in the Active Patient."
Tuesday, September 27th, 2011 at 5:00 - 9:00 PM Location: The Neil D. Levin Graduate Institute 116 East 55th Street, New York, NY 10022 (Between Park and Lexington) Click here to find out more details & register!
|
|
Brown Bag Lunches You & Your Kids Will Love!
|
The new school year has only just begun and most parents are already struggling with the age old question...what can we give our kids for school lunch that is healthy but also tasty? We have put together some quick, easy and of course healthy recipes to bring alone to work or school. Feel free to use the exact lunches described below or mix and match!
1. Tuna Salad Sandwich with String Cheese & Apple Sauce
Servings: 1 adult sandwich plus 1 child sandwich
Ingredients:
- 1 5-oz can of tuna
- 2 tbsp of Greek yogurt
- 1 tbsp Dijon mustard
- ½ tbsp of lemon juice
- ½ of a red bell pepper, diced
- ½ of a celery stalk, diced
- 1 small tomato, sliced
- ½ of a small cucumber, sliced
- 4 slices of your favorite whole wheat or whole grain bread
Preparation: Drain the tuna and put it in a small bowl. Add the yogurt, mustard, and lemon juice and mix until well blended. Add the celery and bell pepper; stir until combined. Use two thirds of the tuna salad on one sandwich and the last third for the second sandwich. Top with as many tomato and cucumber slices as will fit and you're done! For children under 5, serve ½ of the sandwich and save the other ½ for another day! For children 6 years and older, serve the whole sandwich cut into two pieces (or maybe some fun shapes using cookie cutters!) to make it easier to handle.
Serve with a side of organic apple or berry sauce, such as Earth's Best Organic Applesauce Cups, and an organic part-skim string cheese, such as Organic Valley Mozzarella Stringles.
2. Whole Wheat Pasta Salad with Yogurt and Trail Mix
Making your own pasta salad is a great way to get your kid(s) involved in the cooking process and allow them to make their own choices. You can let them choose the shape of the pasta, the types of veggies to include, and what kind of cheese to sprinkle on top. Here are some great choices to offer: red/green/yellow bell peppers, carrots, celery, broccoli, black/kidney/cannellini beans, part-skim mozzarella cheese, or reduced fat cheddar cheese.
How to make it: Prepare whole wheat pasta according to the directions. Once it has finished cooking and drained, add raw chopped veggies and a sprinkle of shredded cheese. Not sure how to season? Try little extra virgin olive oil, garlic powder, onion powder and salt, or even a low fat Italian dressing!
Making your own trail mix can also be fun and is a great activity for you and your kid(s). If they help make it and choose some of the ingredients, they are more likely to eat it. It can be very simple and also allows your kid(s) to choose what they're going to eat! Here are some great ingredients to use: any flavor granola (try to find an all natural low fat type), dried papaya or apricots, raisins, coconut flakes, almonds, sesame sticks, cashews, soy nuts, peanuts or even a few M &M's or chocolate chips!
Look for two more brown bag lunches coming up in our October newsletter!
|
|
Ask the RD's!
| |
Q. How should I be fueling during the run leg of a triathlon? It's hard for me to think about taking in water or calories when I'm in the zone and only have the finish line in sight ... any tips?
Good point- fueling can be hard to remember when you're close to the big finish to a long race. But the adrenaline that was pushing you through the swim has weaned off, and you've probably already sweat out what you drank on the bike - it's critical to replenish your energy! Careful and appropriate fueling will help you through the run with increased energy and strength, without slowing you down with any stomach-related side effects. Read our following tips for optimal nutrition on the run:
Logistics
- Always experiment with different types of fueling during training (gels, chomps, sport beans, etc). What works for one person may not work for another, so be sure your fuel is right for you.
- Pack foods into pockets, waist packs, fuel belts, etc for easy access. Practice wearing or holding these added parts during your long training runs.
- If you are eating a gel, be sure to drink a cup of water with it.
- To avoid spilling from the paper cups on the course, squeeze the top of the cup into a V shape for smooth delivery of fluid into mouth.
- If the thought of food or drink makes you nauseous as your running, slow your pace for a few minutes to reduce stress on your body and make eating/drinking more appealing.
- Study the course map before the race so you know where aid stations will be and what will be offered, so you can plan your fueling appropriately.
- Consider buying a specialized plastic flask for easy carrying and ingesting of gel packs.
Fuel Optimization
- Aim to take in 30-60 grams of total carbohydrate per hour. Remember what nutrition you used on the bike and what time you last ingested fuel.
- Add salt/electrolyte tabs if you are a "salty sweater", the race is long, or environmental conditions are hot and humid.
- Even if you don't feel thirsty, make sure you are hydrating. The average athlete sweats 32oz/hr.
|
|
|
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 |
|
|
