September Newsletter
In This Issue
Fall Fruits & Veggies
Replenishment Options
Good Luck!

Nutrition Energy

In the News!

 

Marathon Training: Nutrition Guidelines

TheActiveTimes.com

Lauren Antonucci, MS, RDN, CSSD, CDE, CDN



Drinking Cola When Training and Racing

Triathlete Magazine

Lauren Antonucci, MS, RDN, CSSD, CDE, CDN 

 

 

Food For Thought: Why Skinnygirls Eat Fat

Skinnygirl Daily

Vanessa Stasio, MS, RDN, CDN

 
**Upcoming Events**

JackRabbit Marathon FAQ Panel
When: Tue, September 30
Time: 6-7 pm
Where: 42 W. 14th Street
Presenting: Lauren Antonucci, MS, RDN, CDN

Moms-In-Training Nutrition Clinic
When: Sat, November 1
 Time: 10:00am
 Where: TBD
Presenting: Lauren Antonucci, MS, RDN, CDN
Click HERE for more info about Moms-In-Training!
 

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Issue: #47September 2014
 
Fall Fruits and Veggies

If you are anything like us, you look forward to, and enjoy a summer filled with fresh fruits and vegetables including juicy peaches and vibrant tomatoes! Well, fall is here, and it's time to transition to some fall produce. Let's talk seasonality. Why is it important to choose fruits and vegetables that are in season? For one thing, they taste better. How many times have we all bought blueberries in the dead of winter only to be disappointed that they don't live up to the flavor of the fresh farm varieties we enjoyed in July? Eating in season can also be more environmentally friendly and sustainable. Not to mention, in-season fruits and vegetables can be easier on your wallet than those purchased out of season. Ok-so what's in it for us in the fall?


Eating seasonally also has health benefits. When a fruit or vegetable is grown in its optimal season it is given the environment it needs to reach its full potential of acquiring the vitamins, minerals and phytonutrients we value them for! For example, certain fall produce, such as apples and onions, contain quercetin, which can aid in fending off the flu virus. Garlic, onions and chives are rich in allicin, an antioxidant that also has antiviral properties. So stock up on your fall favorites and reap the health benefits they have to offer!


So how do we know what fruits and veggies to pick out as the seasons change? One easy way is to purchase your produce from a farmers market, who stock the in-season goods (Click HERE to find the market closest to you). Another way to make navigating seasonality easier is to have a list handy. More Matters has a list of what is currently in season- print it out, tape it to the fridge, or even take it to the store with you!


Here's a delicious in season recipe to get you started:


 

Radicchio, Beet and Mint Salad

Serves 4


 

INGREDIENTS

  • Balsamic Vinaigrette
  • 7 tablespoons olive oil
  • 3 tablespoons balsamic vinegar
  • 1˝ tablespoons sherry vinegar
  • Salt and pepper
  • 2 heads radicchio, cut in wide strips
  • 4 tablespoons raisins, plumped in water, orange juice or marsala
  • 4 tablespoons toasted pine nuts
  • 4 small cooked beets, cut in eighths or thinner
  • 40 mint leaves (torn if very large)
  • Seeds of 1 pomegranate (optional)
  • 2 oranges, segmented (about 20-24 orange segments) or 2-3 tart plums, sliced

PREPARATION

  1. Assemble the vinaigrette by whisking together all of the ingredients in a bowl.
  2. Put the radicchio in a salad bowl. Pour the vinaigrette into a sauté pan and add the plumped raisins and pine nuts. Warm the mixture for a few minutes, then add to the radicchio and toss while warm.
  3. Add the beets, pomegranate seeds, and mint and toss again. Place on salad plates and top with orange segments.

Recipe courtesy of http://www.cuesa.org/

  

Replenishment Options After Athletic Events

 

As we approach the beautiful autumn weather, many of us are gearing up for races and other athletic events. Let's not forget to keep nutrition in mind! Have you been asking yourself..."what should I be eating in order to best replenish my energy and optimize my recovery following my events?"

               

Well, we are glad you asked!

 

For starters, you should focus on replenishing fluids and electrolytes, carbohydrates and protein within 15-60 minutes after exercise.

 

Great examples that meet all 4 of your recovery nutrition needs include

  • Turkey sandwich on 100% whole wheat bread plus glass of low-fat milk
  • Oatmeal topped with Greek yogurt and fresh fruit
  • Smoothie made with fresh fruit, wheat germ and 1 scoop whey protein (or Greek yogurt)

For people without dietary restrictions, it should be easy to take these recommendations, grab a snack and go. However, for many who are following a vegan or gluten free diet it might not be as easy. Let's go through options for each of these unique groups.

 

Vegan-Friendly Replenishments:

  • Hummus with whole grain pita chips
  • Luna Bar - almost all ingredients this brand uses are vegan (The Peanut Honey Pretzel flavor contains honey) plus a glass of non-dairy (soy or hemp) milk
  • Recovery shake made with a vegan protein powder, (pea, brown rice or soy protein powder), hemp/almond milk, wheat germ and 1 cup fresh fruit

Gluten-Free Options: 
  • 1 cup Greek yogurt with berries
  • Gluten free bagel with almond butter
  • Glass of low-fat chocolate milk and a banana

 

Congratulations to Our Newest CEDRD!

 

 

A special congratulations to our newest Certified Eating Disorder Registered Dietitian Specialist, Limor Baum!  

Limor has recently received the CEDRD credential and we are proud to have her as part of the Nutrition Energy Team! 

 

Good Luck!

 

 

Keep up the great work as you continue to train for any events this upcoming fall!  Remember to listen to your body and fuel appropriately to prevent any injuries and maximize your performance!  If you have a dietary restriction and are struggling to figure out your best workout fueling options, you can find help at Nutrition Energy! 

 

A special thanks to all those who attended the Moms-in-Training Family Fun Day on September 14th - we had a great time meeting everyone! Feel free to visit the Moms-in-Training Facebook Page for more information!

 

Of course we are always here to help you determine and meet your specific nutritional needs. 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