In This Issue
Nutrition Energy in the Media
Fueling Strategies to Keep You on Your Toes
Meatless Mondays...and Beyond





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In the News!




Guest Post: MILA Chia Review & Recipe 

  Erica Finds: Guest Post

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




Nutrition Q&A

Triathlete Magazine, September 2013

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




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Issue: #36August 2013




Fueling Strategies to Keep You on Your Toes 




As the summer winds down and we inch closer to the fall, many runners are solidly into their training for the New York City Marathon, and other fall marathons.  August 18th marked the 11-week point from the November 3rd race date for those of us training for NYC.  Whether you are training for a fall marathon, another upcoming race, or just increasing your training to get into better shape, planning and preparation are essential components to achieving personal success and optimal performance. 


If you are training for a marathon or race, you are likely following a training plan...but do you have a nutrition plan in place to support your training?  Endurance athletes have distinct fueling needs and cannot just fly by the seat of their pants (or feet) when it comes to nutrition.  Now is a great time to start mapping out a strategy for how to fuel in the weeks leading up to your race, on the morning of, and during the race itself so that you can feel confident and strong when the day finally arrives.  Remember that specific nutritional needs vary from person to person, so feel free to contact us for a more individualized plan.  Let's start by tackling fueling for training. 


Fueling for Pre-Race Training

Fueling properly during training is just as important as fueling properly on race day.  You will be better able to keep up with your training program if you consume adequate energy to do so. Additionally, your body will become accustomed to the particular fluids and foods you have chosen so that by race day you are confident that your hydration and fueling needs will be met.  Training sessions provide a great opportunity to experiment with different fueling options when the stakes are lower. Remember the mantra, "Nothing new on race day"!


Top 5 Fueling Strategies for Training:


  1. Eat a carbohydrate-rich meal or snack before all workouts. Examples include a banana or whole-wheat bread with 1 tablespoon of peanut butter.
  2. For long training runs, consume 30-60 grams of carbohydrate per hour.  You can obtain the necessary carbs from a combination of sports drink (which has the additional benefits of providing fluid, sodium, and carbohydrates), and gels/blocks or energy chews.  It is easier than you think to get in 30-60 grams of carbs per hour while running!  A 24-ounce bottle of Gatorade Endurance Formula provides 42 grams of carbohydrate and 600 mg of sodium; a pack of PowerGel provides 27 grams of carbohydrate and 200 mg of sodium; and a pouch of PowerBar Energy Chews provides 46 grams of carbohydrate and 30 mg of sodium. * As you can see, sodium level varies widely among all three. Many runners benefit from adding salt packets or salt tabs on long runs.
  3. Consume half your body weight in grams of carbohydrate (e.g. 80 grams for a 160-pound man) within 30-60 minutes after completing each training session.  Simple ways to achieve this intake include cereal with milk and fruit, a sandwich and yogurt or leftover pasta from the night before.
  4. Take in 15-20 grams of protein within 30 minutes after workouts.  Try using low-fat Greek yogurt as the base of a protein-packed post-workout smoothie, or add low-fat cheese to pasta for a needed protein boost.
  5. Practice training with the sports drink and gels or chews that you will consume on the day of the race beginning this weekend.  At the NYC Marathon, Gatorade Endurance Formula sports drink will be provided at fluid stations every mile beginning at mile 3 (except at mile 17), and PowerGels will be provided at mile 18.  If you plan to utilize these stations, it would be beneficial to test these products ahead of time to see how your body responds.


By following these strategies during training, you will be even closer to feeling ready for race day.  Call or email us if you would like a detailed fueling plan to complement your training program, and stay tuned next month for a preview of race day fueling.




Meatless Mondays...and Beyond

We know you have heard that protein is an important component of every diet and is necessary for muscle building and recovery as well as for curbing hunger between meals and snacks. And while we agree that adequate protein intake is crucial for health, muscles, satiety and recovery...many people simply eat TOO MUCH! In addition, many of our clients have been expressing an interest in taking part in meatless meals, days, or lifestyles. Their reasons for this range from preventing chronic diseases such as heart disease, cancer and diabetes; and concern for animal welfare; to concerns with their body's ability to digest meat properly.  What you may not realize is that with careful selection, beans and grains provide excellent and unexpected sources of protein, and can provide adequate protein to keep you both full and happy. 

As a side note, meatless meals will make it easier for you to eat the recommended daily amount of fiber, protein, folate, zinc, iron, magnesium, and selenium that many fall short on.  Read on for some easy, meat-free, high-protein recipes you can try today and take our challenge; We challenge you to at least one meatless meal (or day) each week for the next month!


Quinoa Summer Salad

4 servings


1 cup water

1 cup vegetable stock

1/2 cup white quinoa

1/2 cup red quinoa  

3/4 cup red onion, chopped

1 red bell pepper, chopped

1 yellow bell pepper, chopped

1/2 tsp black pepper

2 tablespoons olive oil

1 lime, juiced

1 Tbs. parsley

sea salt to taste


1. Bring water and vegetable stock to a boil in a pot; add both the white and red quinoa. Reduce heat, cover, and simmer until water is absorbed- about 15 minutes. Set quinoa aside to cool.

2. Combine red onion, red bell pepper, yellow bell pepper, sea salt, and black pepper together in a bowl.  Add in quinoa and mix well.

3. Whisk olive oil and lime juice together in a separate bowl; pour over quinoa mixture and stir together. Lastly add in parsley and mix.  Serve hot or cold.  


Quinoa is a great choice for meatless Monday: with 2 times as much fiber as pasta and 8 grams of protein in just one cup (which is more than an egg) it will help keep you satisfied for hours after your meal.

          *Note: We purposely left the veggies raw in our instructions for an easy, summer salad. You can also quickly sauted the onions and pepper in the olive oil if desired, then mix in the pepper, lime juice and parsley before combining with the quinoa.



Cold Farro Salad

4 servings

            2 cups farro  

            2 cups water

            2 cups vegetable stock

            cup cherry tomatoes, thinly sliced

            3-4 green onions, finely sliced

            3-4 basil leaves, chopped

            2 cups fresh spinach, chopped

            cup cucumber, finely chopped

            4 ounces feta, sliced into small cubes

            2 pinches red hot pepper flakes

            2 tablespoons extra virgin olive oil

            Juice of 1 lemons


1. Combine the farro and water/stock in a saucepan set over high heat. Bring the liquid to a boil, reduce heat to low, cover and let the farro simmer until tender Remove from the heat, let the farro rest for 5 minutes, then pour off extra liquid out and fluff with a fork.


2. Prepare the rest of the salad ingredients in a large bowl while waiting for the farro to cook. Add farro and stir with spoon until all ingredients are well combined. Season with salt and pepper to your liking


3.Chill or serve immediately.


            Farro is a great meat alternative because it is high in protein and fiber (6 grams and 5 grams respectively), but low in calories.  It contains less than 170 calories in one cup so is a great grain for anyone looking to shave calories and loose weight.Fiber is very beneficial to digestive health, in particular soluble fiber cannot be digested by the body so it will help push and move food through your GI tract.  It also leaves you feeling fuller longer so you can stay satisfied until your next meal.



Summer Barley Salad

4 servings (entre size)


                        1 cup uncooked pearl barley

                        2 cups vegetable stock

                        1 cup chick peas

                        1 cup corn

                        1 cup plum tomato

                        1/2 cup chopped green onions

                        1/4 cup chopped parsley

                        20 kalamata olives, pitted and coarsely chopped

                        3 tablespoons fresh lemon juice

                        2 tablespoons olive oil

                        1/4 teaspoon salt

                        1/4 teaspoon freshly ground black pepper

                        1 garlic clove, minced

                        3 ounces crumbled Grana Padano



    1. Bring vegetable stock to a boil, add barley to boiling water and   stir.  Cover and reduce heat to low.  Cook for about 30-45 minutes.

2.    Combine barley, tomato, onions, olives, parsley and lemon juice together and mix well.

3.    Combine juice, olive oil, salt, pepper and garlic stirring well with a whisk.

4.    Drizzle over barley mixture. Toss to coat. Mix in cubed cheese.


We love barley for its rich nutty flavor and because it is delicious hot or cold. Barley is a good source of iron, providing 12% daily value in one cup, as well as selenium (19% daily value) and manganese (20% daily value).  Iron is very beneficial to the body, especially woman, who have a higher chance than men of being anemic.  Getting enough iron in your diet allows your body to convert glucose to energy and helps carry oxygen through out the body.  Selenium and Manganese are both trace minerals that act as antioxidants in the body.  Manganese has other important functions in the body such as assisting with the metabolism of food and bone growth.


Enjoy these summer salads during this final stretch of the season and you are sure to stay on track with your health and weight loss goals without sacrificing fun or flavor! Bring one of the above to a Labor Day BBQ and impress your friends, or whip one up for a quick meal at home.  Aim for at least 1 meatless dinner each week and be sure to include a grain high in protein and fiber.

Feeling daring? Expand to a full meatless day each week and see where it takes you. Please email us and let us know how it goes. And if you need more meatless recipes, email us that as well and we will be happy to provide you with more.


Calling All Moms in the NYC Area!
Want to get in shape? Meet other moms in your area? Help fight cancer? Join The Leukemia & Lymphoma Society's Moms In Training program!  


What is Moms In Training?  
A flexible 8-week work-out program on Saturday mornings @ 9am at the following sites:

 Central Park (72nd Street) - Manhattan
Madison Square Park - Manhattan
Washington Square Park - Manhattan
Pier 25 - Manhattan
Prospect Park - Brooklyn
Astoria Park - Queens
Clove Lake Park - Staten Island

Enjoy social events throughout the season with moms & families!  

Program culminates with a 5-mile run/walk in Central Park on November 17 or a 15K on November 24th (even day participation optional).

 Why Join?  

Because we all know someone touched by cancer. 
Because as Moms, we can give back and make a difference.    
Program Dates: September 28- November 24th
Check out the 4-minute Moms In Training video to learn why the program has inspired moms all across NYC!

For more info. visit  or contact / 212.376.4765




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!


Be sure to check out the "Nutrition Energy in the News" section for a guest post by Lauren Antonucci about chia seeds- a feature in the EricaFinds Blog!  While there, check out more product finds by Erica to discover other great foods on the market.  



Finally, Nutrition Energy would like to give a big congratulations to all Lake Placid finishers!  We are proud of you! 



Lauren Antonucci, Director
Nutrition Energy