January Newsletter

In This Issue
Happy New Year: Cheers to Your Health
January is Oatmeal Month

Nutrition Energy

In the News!



Healthier Fast Food Choices

Men's Journal 

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



Good Fats v Bad Fats

Triathlete Magazine Europe  

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



The Healthiest Party Food Picks For Every Situation 


 Limor Baum MS RD 



Nutrition Q&A

Triathlete Magazine, December 2013

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



Nutrition Q&A

Triathlete Magazine, January 2014

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







Triathlon Education Night
with  Lauren Antoucci as Guest Speaker
When: Wed., Feb. 5th
Time: 6:30-9:30pm
Where: 66th and York Ave 
 Registration is now open and runners of all levels are encouraged to attend; click here to RSVP now and to see the full schedule of speakers! 

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Nutrition Session for Two
$120 Discounted Rate

Sign Up here!

Available through 03/01/13

Nutrition Energy

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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: #41January 2014



Happy New Year: Cheers to Your Health

 Ring in 2014 with healthy resolutions! Achieve a healthy lifestyle by setting small, measurable, and attainable goals throughout the entire year.  This goal setting method will help keep you motivated and help you feel accomplished on your path to success! Here are some food-related resolutions that may help you get in the healthy spirit all year long...

  • Cook at least one new recipe from a healthy cookbook per month
  • Experiment with Crockpot recipes
  • Cook at least one vegan or vegetarian dish per week
  • Learn simple ways to keep weight in check:
    • Dip your fork into salad dressing first, then place in salad
    • Eat salad before meals to fill up on vegetables
    • Stick with naturally sweet foods instead of processed junk food
    • Skip soda
    • Exercise at least 3 times per week
    • Host a seasonal foods dinner party
    • Introduce 3 colorful vegetables/fruits per day

According to U.N. Food and Agriculture Organization, 2014 was labeled "International Year of Family Farming". This means trending New Year resolutions are focused on sustainable agriculture and healthy eating for a healthy planet!  These are some suggestions for 2014:

  • Eat local produce. Support the hands that grow you food and feed your city by connecting with farmers.  Check out a local farmer market or sign up for a home delivery program, such as:
    • FreshDirect.com; RusticRootsDelivery.com; UrbanOrganic.com, GoodEggs.com
    • Want food delivered directly to your office door?  Good Eggs is here to help! Send an email to a Summer Rayne Oakes at summer@goodeggs.com to set up an office delivery service to order delicious, local goods.
    • Promote health. Increase physical activity to encourage a healthy lifestyle by walking instead of driving/subway/bus, finding a workout buddy, buying new gear/accessories, and getting involved in the community (races/games/events).
    • Cook, cook, cook. The more you cook the more food and the environment will connect to your life. When shopping, try to choose the most local, organic and fresh ingredients.

Whatever your intentions are this year - try to incorporate better food habits and exercise. Any change can be better than no change!


January is Oatmeal Month


What makes an oat so special? As one of the only grains where the bran and germ are intact, when you eat an oat you are typically eating a naturally whole grain food! These versatile oat grains exhibit a number of interesting health qualities. Here's a list of oat health facts:

  • Soluble fiber in oats helps control blood sugar and reduce risk for type 2 diabetes
  • Oats are high in a starch called beta-glucans which may help the immune system and hinder tumors
  • Oats decrease risk of asthma with early introduction to children
  • Oats are higher in protein and lower in fats and carbohydrates than other whole grains
  • Oats are naturally gluten-free (but may be contaminated in growing and processing so check label to ensure gluten-free).
What to learn more? Find the complete list of whole grain facts at WholeGrains.org.

Think oats are only good for breakfast? Think again! Although oatmeal is rated as #1 in breakfast foods, there are many ways to enjoy oats, such as oatmeal, smoothies, baked goods, breads, meat dishes, pancakes, granola, the list goes on and on!

Looking for a new, oat-filled recipe? Check out the recipes below!  


Meatballs Made with Oats
  • 1 1/4 lbs ground turkey or chicken
  • 1/2 red onion (large, or 1 medium sized onion)
  • 1 bunch cilantro
  • 1/2 tsp cumin (powder)
  • 1/4 tsp cinnamon
  • 1/2 tsp salt
  • 1 cup quick oats
  • 1/2 jalapeno (cut in small pieces, optional if you want a little kick in the meatballs)  


  1. Dice the red onion into small pieces.
  2. Cut the cilantro leaves and stems into small pieces.
  3. Add the onions and the cilantro to the ground meat and mix.
  4. Add the cumin powder, cinnamon, salt and oats and mix together.
  5. Make small meat balls from the mixture
  6. Heat a pan on medium heat and add oil to fry the meatballs till they are brown
  7. Alternatively, if you want to bake these meatballs - bake them for 15 mins at 350  


Steel Cut Oats Risotto with Mushrooms &Butternut Squash
  • 2 cups diced peeled butternut squash (about 1/2 small squash)
  • 1 tablespoon olive oil
  • 1/2 teaspoon chopped fresh sage
  • 1/4 teaspoon salt
  • Dash of freshly ground black pepper

  • 1 1/2 cups water
  • 2 (14-ounce) cans fat-free, less-sodium chicken broth
  • Cooking spray
  • 3/4 cup diced onion
  • 2 garlic cloves, minced
  • 2 cups steel-cut oats
  • 1 cup dry white wine
  • 3/4 cup (3 ounces) grated fresh Parmigiano-Reggiano cheese, divided
  • 2 teaspoons chopped fresh sage
  • 1/4 teaspoon freshly ground black pepper
  • 1 1/2 teaspoons butter
  • 4 cups sliced crimini mushrooms (about 1 pound)
  • 1/2 teaspoon salt
  • Coarsely ground black pepper (optional)  


  1. Preheat oven to 400°.
  2. To prepare squash, combine squash, olive oil, 1/2 teaspoon sage, 1/4 teaspoon salt, and dash of pepper in a jelly-roll pan; toss well to coat. Bake at 400° for 20 minutes or until tender and beginning to brown, stirring every 7 minutes. Set aside; keep warm.
  3. To prepare risotto, bring 1 1/2 cups water and broth to a simmer in a medium saucepan (do not boil). Keep warm.
  4. Heat a medium sauté pan over medium-high heat. Coat pan with cooking spray. Add onion and garlic; sauté 3 minutes or until golden. Add oats; cook 3 minutes or until oats become fragrant and begin to brown, stirring constantly. Add wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly. Stir in 1 cup broth mixture; cook 4 minutes or until liquid is nearly absorbed, stirring constantly. Add remaining broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 25 minutes). Remove risotto from heat; stir in 1/2 cup cheese, 2 teaspoons sage, and 1/4 teaspoon pepper.
  5. Melt butter in a large nonstick skillet over medium-high heat. Add mushrooms and 1/2 teaspoon salt; sauté 3 minutes or until tender and beginning to brown. Stir in squash; cook 1 minute or until thoroughly heated.
  6. Spoon about 2/3 cup risotto into each of 6 bowls; top each serving with 1/2 cup mushroom mixture, 2 teaspoons cheese, and coarsely ground pepper, if desired.
Thank you for kicking off the new year with us!  If you've made any health and nutrition goals for 2014, best of luck!  And if you need an extra boost of motivation give us a call at 646.361.6803 to book an appointment and jump-start your path to health and wellness!  


Sign up for a race this year?  You won't want to miss out on this exciting event hosted by Runner's World and Dr. Jordan Metzl.  Spend an evening with like-minded athletes and listen as professionals delve into all things swim, bike, and run!  Registration is now open and runners of all levels are encouraged to attend; click here to RSVP now! 

Lastly, be sure to check out this interview about exercise as medicine from NPR's Science Friday.  Highlighting renowned physician Dr. Jordan Metzl and his recent publication, The Exercise Cure, this interview explains the medicine of exercise in a new and exciting way!




Lauren Antonucci, Director
Nutrition Energy