Have you registered yet for TriMania NYC on March 16? Our very own Lauren Antonucci will be presenting a work shop in the morning and speaking in the afternoon. Click here to register!

Both individual and team registration is available. Teams can save $20 on the indoor tri with the code TEAMSAVE20 and$10 on the time trial with the code TTNYC10.

Calling All MOMS in the NYC Area!
Looking to get in shape, meet fellow moms in your area, and help fight cancer?
Join "MOMS IN TRAINING" to benefit the Leukemia Lymphoma Society.

 

What is Moms In Training?  

An 8-week flexible work-out program, taking place every Saturday morning @ 9am in Central Park, Madison Square Park, Prospect Park, Astoria Park & Clove Lake Park that will prepare you to walk or run the Women's Mini 10K (6.2 Miles).
*Additional benefits include free passes to weekday yoga & boot camp classes, ability to bring your baby to the work-outs, guaranteed event entry & additional organized social events for moms.

 

Why Join?  

Because we all know someone touched by cancer, because a parent should never have to lose their child to cancer & because as moms, we can give back for the healthy babies in our lives.

 

Program Dates: April 13th - June 8th
For more information and to register, visit our website. 

Questions? Contact fellow mom & founder, Helena Scott:  helena.scott@lls.org; 212-476-4657 

 

February is heart health month!  Here are some tips for keeping your heart happy and healthy.

 

Watch your sodium intake:  

 

While the American Heart Association suggests limiting sodium to less than 2,300mg (less than one teaspoon) per day for overall heart heath, your doctor might suggest reducing your sodium to no more than 1,500mg per day if you have hypertension or other risk factors. Sodium is hidden in places you might not expect, but with the right information it is not difficult to stay within the limits. Here are some recommendations to help keep your hypertension in check (or at bay):

 

 

Hidden pitfalls

• Beware of processed foods; one packaged tray/serving of Shrimp Pad Thai contains about 1560mg.
• Deli meats and cold cuts are another hidden source of sodium: 6 ounces of turkey breast has about 1200mg and 6 ounces of pastrami has over 1500mg.
• Soups and canned foods are high in sodium. For example, Hale & Hearty's Chicken Vegetable soup has 700mg per cup.

Helpful additions

• Eat more fruits and veggies! The usual suggestion is to eat 4-5 servings of vegetables and 4-5 of fruits a day. Start by consuming one more than you usually would. 1 serving = ½ cup cooked veggies, 1 small apple, ¼ cup dried fruit.
• Choose more potassium-rich foods such as beans, lentils, spinach, yams, or fat-free yogurt.
• Drink plenty of water and be active for at least 30 minutes each day. Taking the stairs or walking to work are a great way to start!

 

Lower your cholesterol:   

 

If you have been told that you have high cholesterol and should therefore limit foods high in saturated fat such as whole milk, fatty or marbled meats and full-fat cheese, here are some foods you may enjoy that can help lower your cholesterol:

• Increasing your intake of fruits and vegetables to 5-7 servings a day will increase your soluble fiber intake which helps lower cholesterol...it's easier than you think! 1 serving = 1 small apple or ½ cup cooked vegetable
• Choose low-fat or fat-free dairy products
• Consume fish such as salmon or sardines at least twice a week
• Eat whole grains, cereals and brown rice instead of white or refined ones
• Try oatmeal with skim milk, or almond milk for breakfast

 

Additional Tips:

• Use spices and herbs to enhance vegetable recipes.
• Replace pastries, cakes and cookies with fruit.
• Remove excess fat from meats.
• Cool gravies and sauces, remove the hardened fat and then reheat.
• Grill meats instead of basting them in their drippings.
• Use wine, fruit juice, reduced-sodium chicken or vegetable broth, or water to keep meats moist.
• Cut visible fat off of meats.

 

Athletes, these tips apply to you too! As we head out of winter into spring, there's no better time to merge better health and exercise. For more tips on lowering your cholesterol, check out my article in Triathlete Magazine. 

 

  

-Lauren Antonucci, MS, RD, CSSD, CDE, CDN