Nutrition Energy

In the News!

 The Best Energy-Boosting Foods

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

 11 Foods That Cause, Prevent, and Ease Acid Reflux

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Limor Baum, MS, RDN, CEDRD 

 Food For Thought: Simple Swaps: Fall Edition

Skinnygirl Daily

Vanessa Stasio, MS, RDN, CDN

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 Food For Your Bones...

October is Bone and Joint Health Awareness Month! Here are 5 surprising nutrition tips you need to know (and follow)-to keep your bones in top shape!!!

Eat enough protein- Protein is good for your bones in two ways. First, protein enhances Calcium absorption and retention. Second, the amino acids you eat become the building blocks of the proteins found in bone, such as collagen and osteocalcin. Include a good source of protein at every meal to get the maximum benefit. Good sources of protein include lean meats, fish, beans, lentils, Greek yogurt and cottage cheese. Don't overdo the protein though- a good starting point is to take your body weight and divide by two; aim for that number of grams of protein daily. 

Eat fruits and vegetables- Fruits and vegetables pack a serious bone-benefitting punch. They provide micronutrients that promote bone health, including Vitamin C, K potassium, magnesium, manganese and boron. They also keep our blood pH alkaline, which helps prevent bone loss.

Eat omega-3's- Omega-3 fatty acids are anti-inflammatory and can suppress the production of cytokines, a protein that has been associated with bone loss.

Calcium and Vitamin D- Calcium is the major component of your bones and Vitamin D has many bone-promoting functions, including increasing calcium absorption. Foods rich in calcium include milk, yogurts, spinach, kale, collards, okra, soybeans, some fish (sardines and rainbow trout) Foods high in Vitamin D include fatty fish (tuna and mackerel), egg yolks and fortified products like orange juice, cereals, and some soy and dairy products. Double dip and get calcium plus Vitamin D from certain fish (such as salmon and sardines), and fortified foods such as orange juice, cereals, dairy and soy products. You can also get Vitamin D from sun exposure, so taking your workout outside can increase your Vitamin D levels! However, we often can't get enough sun exposure to make adequate Vitamin D in the fall and winter months, so it's important to focus on dietary sources during this time.  

Weight-bearing exercise- Yet another reason to "pump some iron"!!! Weight-bearing exercise is a crucial part of bone health. By repeatedly exposing your bones to impact, you are stimulating bone growth and remodeling. Some examples of weight-bearing exercise include brisk walking, jogging, running and hiking; weight training with free weights or machines; sports such as soccer, baseball, basketball and tennis 

We all know how important our bones are, and by following the 5 above simple steps you can rest assured you are doing all you can to keep your bones healthy and strong through your lifetime!!

Countdown to the Marathon: Nutrition Game Plan

With the New York City (and other popular fall) marathons just a few short weeks away, now is the time to start finalizing your nutrition plan! Take 5 minutes now to review the list below, and ensure you'll have everything you need to fuel properly before and during the race.

Days Leading Up to Race Day 

The Day Before Race Day 
Focus on continuously fueling with moderate portions of easily digestible, high-carbohydrate foods that are low in fat and fiber. Also continue to take in fluids regularly throughout the day. Your urine should be pale yellow, which indicates you are well hydrated. Your last meal the night before the race should be mostly carbs (pasta, pancakes etc.) and should be something you have tried before one of your long runs that you know you can tolerate well. Now is not the time for experimentation!

Race Day Morning! 

Continue to stick with foods that have worked for you in the past - oatmeal, bagel with peanut butter, baked potato, etc. - primarily high-carbohydrate foods that are moderate in protein and low in fat. Remember to drink;aim for at least 12-24 oz of water or sports drink 2-4 hours prior to your race start time, and another 8oz of fluid just prior to your race start.

During the Race 
Remember the three most important nutrient considerations: 1. Carbohydrates: Fuel with 30-60g/hour with sports drinks, energy gels, chews or other fuel you've consumed and tolerated in the past. 2. Fluids: Drink consistently throughout the race, aiming for 6-8oz every 15-20 min or as per results of your past sweat tests.3. Electrolytes: Sports drinks and gels provide varying amounts of electrolytes. You may also want to consider replenishing some of your sodium losses via sweat with salt packets or salt tabs (as practiced in training or per advice of your sports

Written by Nutrition Energy Dietitian: Vanessa Stasio, MS, RDN, CDN

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're looking for an exciting group that combines your love of racing with giving back to your community, check out Race2Rebuild.  Their next benefit event is coming up on October 29th!

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!