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July
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In This Issue
Moving and Fueling Summer Workouts Outdoors
Guilt Free Summertime Desserts

Nutrition Energy

In the News!

 


 


 

Nutrition Q&A

Triathlete Magazine, July 2013

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

 


 

Nutrition Energy

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On sale now for only $10!

 

 

These utensil sets are a great reminder (to yourself) that you are worth your commitment to your health and our logo will inspire you to stick (mostly) with your nutrition plan!!

 

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Issue: #35July 2013

 

 Moving and Fueling Summer Outdoor Workouts  

 

 

As dietitians we encourage our clients to exercise for their health and for enjoyment and support them with optimal nutrition plans. With a little preparation, this time of year provides beautiful summer weather and open space to make outdoor exercise a breeze.  Many people vow to increase their exercise volume during warm weather months, only to find it difficult to do so due to excessive heat/humidity.  We are here to help you realize you can safely and easily workout outside by planning ahead, fueling well, and hydrating often.

1. Just Get Rolling
Burn calories; get your heart rate up and start pedaling.  Get off the stationary bike and go outside!  Bike rides are a great cardiovascular workout.  Not only does it get the heart rate up and burn calories, but it is a great leg workout as well.
  • Don't have your own bike or time to ride?  Look into purchasing a CitiBike subscription to exercise while you commute.  Remember, you will still need to bring (and wear) your own helmet!
  • Have your own bike? Some great bike routes in the NYC area are Central Park's 6 mile loop, Brooklyn's Prospect Park 3.5 mile loop, or the newly restored Hudson River Greenway and Carroll Gardens to Coney Island.
  • Training for an Endurance Ride? It is very important to keep hydrated while on a summer ride.  For a short, leisurely ride, be sure to stay hydrated with at least 1 bottle of water. If you are riding for more than an hour, at high intensity or in extreme heat, water alone isn't going to cut it.  Bring a sports drink, such as Gatorade Endurance Formula (or any sports drink with 200mg sodium/8oz), and plan to consume at least 1 bottle per hour during your ride.  Pack and eat a high carb snack to keep your riding at your best.  Some common great choices include Cliff bars, dried fruits, PB&J sandwiches and bananas.

2. Gym Membership Not Required

Below are strength-building exercises you can do with just a park bench!   Remember to refuel properly after a strength-training workout.  What you eat post-workout is just as important to your health and training as the work out itself.  After working your muscles, your body needs protein to replenish protein stores and carbohydrates to refuel.  Nutrient-packed meals to have after your workout include: Eggs with whole wheat toast or an English muffin, tuna with whole wheat crackers, turkey wrap, or chicken and veggie stir fry.  To rehydrate, a glass of water (or two) should be consumed to replenish the body after sweating in the summer heat. Include a salty drink (such as V8 juice) or salty food (low-fat cottage cheese) when exercising in the heat.

 After a quick 10-minute warm-up jog (or walk), find an empty park bench and do these exercises:
  •     Dips: Dips work the triceps.  Sit on the edge of the bench and scoot forward with your hands on the edge of the seat.  Your legs should be straight, weight in your heels and hands.  Bend your elbows to a 90-degree angle with your elbows pointing back and push back up and repeat.
  •     Step-Ups: Face the bench, put one foot flat on the seat and step up.  Then slowly lower yourself down and repeat while keeping the same foot on the seat the whole time.  Do one leg first, and then switch legs.  This will work your quadriceps and calves. 
  •     One-Legged Lunge: Work your entire leg with one exercise!  Stand in front of a bench, facing away from it.  Put one leg behind you and rest the top of your foot on the seat of the bench.  Squat down to about 90 degrees and slowly come back up, keeping your leg on the bench the whole time.  Be sure to watch (and ensure) that your knee doesn't extend beyond your toes as you lunge down. Repeat and then switch legs.
  •     Push-ups: Push-ups are a great chest, triceps and abdominal workout.  For beginners, put your hands on the seat of the bench and do a push up with your feet on the ground.  For a more challenging push-up, put your feet on the bench, and hands on the ground. 
  • To complete your whole body workout, finish with a 10 minute run or walk.
  • Bonus: repeat this entire series one more time!!!

3. Join a Free, Outdoor Class

Looking for a strenuous outdoor, instructor-led exercise session?  Look no further than Dr. Jordan Metzl's IronStrength classes. This top notch sports medicine physician, marathoner and triathlete leads participants through a total body workout sure to work up a sweat, and helps athletes strengthen their entire body in the open space.  Don't miss out on his next workout, which takes place next Tuesday, August 6th!  Sign up here: IronStrengthSign-Up. Like his page on Facebook: https://www.facebook.com/DrJordanMetzl or follow him on twitter: https://twitter.com/drjordanmetzl to keep up to date on his future classes! 
If meditative practices are more your speed, there are a number of free yoga classes around NYC:
  •     Bryant Park hosts yoga classes on Tuesdays and Thursdays.  Register for the next class at http://www.bryantpark.org/plan-your-visit/yoga.html.

As always, exercise should be accompanied with proper fuel: enjoy a pre-workout, carbohydrate snack, such as a banana, and a balanced post-workout meal to help you stay in top shape pre-, during, and post-workout!


 

Best,

-Nutrition Energy Team 

Guilt Free Summertime Dessert

 

No Heat Required!

 

 

Chocolate Banana "Ice Cream"

  • 1 small banana
  • C milk (skim, 1%, soy, or almond work great)
  •  1 Tbsp cocoa powder
  • 1 tsp vanilla   
  1. Peel the banana & slice. Store in a Ziploc bag and freeze for at least 2 hrs.   
  2. Blend banana slices and remaining ingredients until smooth, adding more milk 1Tbsp at a time if necessary.
  3. Enjoy!
  • Athlete Option: Add 1-2 Tbsp natural peanut butter or a small handful of almonds/peanuts for "good fat" calories and crunch! 

     

     

Apple Crisp

 

*      1 small apple

*      1 tsp cinnamon/nutmeg

*      C plain Greek yogurt

*      1 tsp vanilla

*      1 tsp sweetener (honey/maple syrup)

*      2 Tbsp granola/crushed cereal

  1.     Cut the apple into quarters & remove seeds. Place in a microwaveable dish & sprinkle cinnamon or nutmeg on top. Microwave apple 2-3 min or until soft.
  2. While the apple is "baking," mix the vanilla & sweetener into the yogurt.
  3.  When the apple slices are done, cover them with the yogurt and sprinkle granola or cereal on top.

 

Zero prep option: For a faster alternative, sub applesauce for apples; you won't get as much fiber, but it's faster and still tastes great.

 

 

Key Lime Pie Dip

*      12 oz plain Greek yogurt

*      2 Tbsp sugar

*      2 tsp grated lime zest

*      1 Tbsp fresh lime juice

  1. Strain the yogurt to get rid of excess water (so the dip doesn't turn runny). To strain yogurt, line a mesh strainer with 2 paper towels. Place strainer over a plastic container and put the yogurt in the strainer (don't worry - the yogurt won't stick to the towels). Cover & refrigerate overnight.
  2. Once the excess water is removed, mix in remaining ingredients and enjoy with fruit or whole-wheat graham crackers!
  3. Keep leftover dip refrigerated.

 

Healthy desserts can make us feel happy and satisfied, so feel better about having your dessert and eating it too! Now that you know about some re-vamped favorites, enjoy your summer and know that you're making healthy choices!  
 

-Elizabeth Briasco 

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, Director
Nutrition Energy