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**Upcoming Events**
Nutrition Talk at Lululemon
When: Thurs, May 22nd
Where:
Lululemon, 66th & 3rd
Team for Kids Marathon Nutrition Clinic
When: Wed, June 10th
Time: 6:30pm
Team In Training Kickoff Event
Time: 6:15pm
Where: NYC Museum School: 333 West 17th St
Brooklyn TriClub Nutrition Clinic
When: Thurs, June 12th
Time: TBD
Where: TBD
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May Flowers...
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...are not here yet as April showers continue! If you are looking for something to do tonight, go to Lululemon on 66th & 3rd to hear Lauren Antonucci's talk on nutrition
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With the beautiful Spring weather soon upon us, we are excited to plan some great picnics. Here are some menus for fun, easy - and healthy! - picnics for any situation.
Date Night (or Date Afternoon): cold quinoa or wheat berry salad (recipe below), sliced peppers and carrots with guacamole, goat cheese with pear slices, a mixture of roasted almonds and pistachios, smoked salmon tea sandwiches, fresh berries, glass of white wine. Activity Bonus: Bring a frisbee!
Family Picnic with Kids (think fun colors and shapes!): veggies with hummus (carrots circles, cucumber circles, grape tomatoes), 'Ants on a Log' - celery sticks filled with peanut butter and topped with raisins, whole grain crackers, pita chips, or air-popped popcorn, pinwheel sandwiches with whole grain tortillas (recipe below), fresh fruit with yogurt to dip (grapes, apple and mango slices, strawberries). Activity Bonus: Bring 2 balls and a jump rope!
Hummus and Turkey Pinwheel Sandwiches
Ingredients
- 4 11-inch whole grain tortillas or flatbreads
- 1 cup hummus
- 8 ounces sliced turkey
- 1 tomato, cut in half and thinly sliced
- 4 ounces baby spinach (about 2 cups)
Preparation
- Place 1 tortilla on cutting board and spread 1/4 cup hummus in an even layer. Arrange turkey slices over bottom two-thirds of tortilla. Lay tomatoes over hummus. Scatter spinach over tomatoes.
- Starting from bottom, roll tightly. Wrap securely in plastic. Repeat with remaining ingredients.
- Refrigerate sandwiches for 30 minutes before unwrapping and cutting into smaller pieces.
Quinoa Salad with Sugar Snap Peas
Ingredients
- 1/2 pound sugar snap peas
- 1 1/2 cups quinoa, rinsed and drained
- 1/4 cup plus 1 tablespoon extra-virgin olive oil
- 3 tablespoons white wine vinegar
- Salt and freshly ground pepper
- 1/2 cup salted roasted pumpkin seeds
- 1/2 cup minced chives
Preparation
- In a small saucepan of boiling salted water, simmer the peas until bright green and crisp-tender, about 1 minute. Drain and spread out on a large plate to cool, then pat dry. Cut the peas on the diagonal into 1-inch pieces.
- In a small saucepan, combine the quinoa with 2 cups of water and bring to a boil. Cover and cook over low heat until all of the water has evaporated and the quinoa is tender, about 15 minutes. Uncover and fluff the quinoa, then transfer to a large bowl and let cool to room temperature.
- In a bowl, combine the oil and vinegar and season with salt and pepper. Add the peas to the quinoa with the pumpkin seeds, chives and dressing; stir. Season with salt and pepper and serve at room temperature or lightly chilled.
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May is Physical Fitness and Sports Month...
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...so let's use this as extra motivation to get moving!!!
As we know, physical activity benefits everyone regardless of age. Setting the foundation for muscular fitness and bone health begins in childhood and adolescence. Teens and adults who exercise enjoy lower risks of some types of cancer, cardiovascular disease, diabetes, depression and more... And for anyone already dealing with a medical issue, we can manage many of these conditions better if we eat well and get moving! And it is never too late to start..older adults who get moving can prevent falls and maintain cognitive function longer.
According to the US Department of Health and Human Services, 2008 Physical Activity Guidelines we should all aim for at least 30 minutes of moderate or 15 minutes of intense activity 5 times a week in order to obtain several long-term health benefits, cancer prevention being one among them. Any type or combination of exercise will help.
Are you currently meeting this recommendations?
Being fit involves both staying active and eating healthfully. Stay on track. If you are looking for an exercise change or are just starting up again after this long winter, here are a few tips. So read on...then let's get outside, enjoy this spring weather, try some new activities and fuel before and after activity. If you are already active most days, then maybe it's time to focus more on your nutrition and see if you can do some spring cleaning in your food intake department.
- Keep it Simple! Go for a walk...grab a friend of family member if you can or ride a bike for a few minutes after dinner
- Move for free with Shape Up NYC which offers nearly 175 free classes around the city. If you prefer a water based activity you can use one of the free outdoor pools near you. Look up http://www.nycgovparks.org/ and check programs/recreation or facilities/outdoor pools to find your class or pool.
- Sign up for a race this spring with www.nyrr.org. If you are new to races, start with a 5k and walk/jog. You can move up to running (if you want to!) as you get fitter.
- Regardless of your activity, do plan ahead for a snack afterwards. Bring a small soft side cooler bag complete with ice pack, yogurt, fruit and water. Or make a turkey or peanut butter sandwich on whole wheat bread and bring a bag of cut-up veggies.
- Look up a smoothie bar (http://www.menupages.com/restaurants/all-areas/all-neighborhoods/smoothies-juice-bar/)near the park or location of your activity and enjoy a healthy smoothie post workout. Be sure to include protein - low fat milk (soy or regular) low fat Greek yogurt, or whey protein powder. Add fresh or frozen fruit..and skip the temptation to add extras such as peanut butter or chocolate sauce!! :)
- Remember to keep hydrated!! Start with water for short, easy workouts...but as the temperature rises and your intensity and duration of activity increase, you'll want to reach for a sports drink to help increase your drive to drink (and keep you hydrated) as well as to help replace some of the salt that you lose through sweat. Our very active individuals will require a solid sports nutrition plan that includes sports drinks, gels, chews, bananas and even sandwiches, to keep fueled for events such as Century Bike Rides and 1/2 and Full IM Triathlons. To you super athletes, you know who you are and are hopefully already working on your hydration and fueling plan as your training is increasing this spring.
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Enjoy Good Health!
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We wish you a Happy Memorial Weekend! Get outside and enjoy the wonderful weather between the rain drops!
If you need more personalized advice or an extra boost of motivation to get moving this spring, give us a call at 646.361.6803 to book an appointment and jump-start your path to health and wellness!
Sincerely,
Lauren Antonucci, Director
Nutrition Energy
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