July Newsletter
In This Issue
July Is...
Race Day Nutrition
Good Luck!

Nutrition Energy

In the News!

 

How To Transition To A Vegetarian Diet

Triathlete.Competitor.com

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

 

The 4 Healthiest Sugar Substitutes

Bustle.com

Lauren Thomas, MS, RDN

 

 14 Foods Nutritionists Never Eat 

womenshealthmag.com
**Upcoming Events**

JackRabbit Sponsored Marathon Nutrition Clinic
When: Wed, August 13
 Time: 6pm
Where: JackRabbit
Presenting: Lauren Antonucci, MS, RDN, CDN

**Save-the-Date! **
Moms-In-Training Event/Family Day
When: Sun, September 14
 Time: TBD
 Where: TBD
Presenting: Lauren Antonucci, MS, RDN, CDN
 

Follow us on Twitter to receive nutrition & health tips as well as information about upcoming events! 

 

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Issue: #45July 2014

July Is...

 

July will be ending in a just of couple of days, but there are two things this hot summer month is known for which deserve some more love than usual.  July is both National Blueberry Month and National Ice Cream Month!


Yummy Blueberries! 

What makes blueberries so great? Antioxidants, antioxidants, antioxidants! When we think of blueberries, this buzzword is always the first one to come to mind.  These little blue super-fruits contain more antioxidants than any other fresh fruit or vegetable, according to the U.S. Highbush Blueberry Council.  So what exactly are antioxidants again?  They are substances, (such as vitamins C and E, lutein and more), that help counteract the effects of  unstable compounds called free radicals. Free radicals are substances that can weaken cells leaving them more susceptible to developing certain cancers, cardiovascular disease, and other age-related conditions.  Unfortunately, free radicals are an inescapable by-product of physiological oxidation, which is a perfectly normal bodily process that occurs in our tissues all of the time.  But the good new is, one of the best things we can do to protect ourselves is simply to consume more antioxidants -- ahem, blueberries! 

 

Hooray for Ice Cream!

Sometimes there is simply nothing better than a scoop of ice cream on a sweltering hot summer afternoon.  Some are better choices than others...but we are here to say that you DO NOT need to deprive yourself of all the creamy goodness this season. 

Here are a few of our favorite choices to satisfy your sweet tooth:

 

Lower Fat (less than or equal to 5g), but still delicious

  • Ben & Jerry's Sorbet
  • Ben & Jerry's Froyo
  • Breyer's ½ the Fat 
  • Dreyer's Slow Churned
  • Talenti: Blood Orange Pint, Lisbon Lemon Pint, Roman Raspberry Pint
  • Blue Bunny Sweet Freedom
  • Stony Field Frozen Yogurt

How can we combine our love for ice cream with our love for blueberries? 


 Banana and Blueberry "Ice Cream" - of course! 

 

INGREDIENTS
  • 4 firm ripe bananas, cut into chunks, frozen overnight
  • 1 cup blueberries
  • Pinch of kosher salt
PREPARATION
  • Purée bananas, blueberries, and salt in a food processor, scraping down sides as needed, until smooth and creamy.
  • DO AHEAD: Ice cream can be made 5 days ahead. Cover and freeze. Let sit at room temperature 10 minutes before serving.
NUTRITIONAL INFORMATION
1 serving contains:
  • Calories (kcal) 120
  • Fat (g) .5
  • Saturated Fat (g) 0
  • Cholesterol (mg) 0
  • Carbohydrates (g) 31
  • Dietary Fiber (g) 5
  • Total Sugars (g) 17
  • Protein (g) 2
  • Sodium (mg) 120

  

Race Day Nutrition

 

With many summer races just around the corner - including the NYC Triathlon this weekend! - we are here to help ensure you are prepared to properly fuel your body on race day!

 

If you haven't already, use the guide below to help you plan out your nutrition before, during, and after the race!

 

PRE-RACE: Enter all foods, beverages and supplements you plan to ingest on race morning on the chart below. Include time you plan to consume them and amounts of eat you plan to eat/drink. *HINT -You should be consuming tried and true, easily digestible carbs before your race starts

 

Time:Food Planned:Fluids Planned:Supplements:Other:















 

DURING RACE: Enter EVERYTHING you plan to consume during the race on the chart below. Include amounts (in oz, or portions of energy bars/gels etc with estimated timing as you have planned-if you have planned this already). *HINT-be sure to plan (and consume) adequate total fluid, carbs and sodium throughout your race.

 


Carbohydrates or Total Calories Planned:Fluids Planned:Supplemental Salt/Electrolytes Planned:Other Plans:
Hour 1



Hour 2



Hour 3



Hour 4




 

POST-RACE: Yes, you need a post-race nutrition plan!!!  Do you already have one?  If so, please complete section below-if not, take your best guess.*Hint-You want to include fluids, salt, carbs and some protein (10-20gms) here.

 

Foods:Fluids:Supplements:Timing:




 

Good Luck!

 

 

A special good luck to those participating in the NYC Triathlon this weekend!  Be smart, listen to your body and enjoy the ride, (and run, and swim)!  

 

Of course we are always here to help you determine and meet your specific nutritional needs and to ensure you know what to take in pre, during and post training and races. Shoot us an email or 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