November Newsletter

In This Issue
Wellness Contest
Thanksgiving 101:
Off-Season Athletic Nutrition Guidelines
November is...
A Note from Lauren...

Nutrition Energy

In the News!

 

Satisfying the Late-Night Sweet Tooth

Triathlete

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



 
Food For Thought: Fall in Love with Fall Veggies

Skinnygirl Daily

Vanessa Stasio, MS, RDN, CDN

 
**Upcoming Events**

Federal Occupational Health Fair
When: Wed, November 19
Time: 11:00am-2:00pm
Where: U.S. Department of Health and Human Services
Presenting: Vanessa Stasio, MS, RDN, CDN

Columbia Nutrition Lecture
When: Wed, November 19 
Time: 3:00-5:00pm
 Where: Columbia University - Spine Center
Presenting: Vanessa Stasio, MS, RDN, CDN
 

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

 

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Issue: #49November 2014

 

Join Nutrition Energy's Wellness Contest

 

 

Nutrition Energy is holding its first Wellness Contest, and we invite you to join! Starting December 1st and concluding January 11th, this six week challenge is just what you need to turn this holiday season into a health success!

 

How to Join:

Call today to schedule an appointment with one of our Dietitians from Nov. 17-Nov 28th to set your individual goals for the Contest. We will work with you to develop personalized goals that will work for you and promote a healthy lifestyle. Examples of goals may include weight loss, minutes exercised, adding healthy foods or trying a new food.

 

Contest Rules:

From Dec. 1st-Jan 11th, you will track your accomplishments each day. You can continue to meet with your Dietitian as often as needed throughout the Contest, and will check in at weeks two and four and at the end of the Contest. Based on a points system, we will calculate scores for each participant; the top three participants will be awarded a prize.

 

What You Win!

The entry fee is $30, and the top three winners split the prize money! People involved in a group challenge like this tend to be more motivated and successful in their wellness goals, so make the commitment!

 

 
Thanksgiving 101: How to Enjoy This Feast of a Holiday and be Thankful We Did Not Overindulge Too Much...!

Thanksgiving is a holiday where friends and family gather, give thanks and, unfortunately, tend to eat in excess. It's okay to indulge on this special occasion, but by going in with a bit of a plan, we can enjoy the holiday, eat some pie, and come out feeling good about ourselves and truly thankful!

 

1. Work in a work out! Sign up for an early-morning Turkey Trot and get in a 5k before the sides are in the oven. Or be the ringleader that gets the whole family out to walk the neighborhood after mealtime. Whatever you do- state your plan in advance, and get others on board if you can. While you're at it- plan a fun workout for the day after. Skip the Black Friday craze and book a spin...or boxing...or yoga class early morning Friday.


 

2. Eat a good breakfast!. Alter the tendency to skip breakfast knowing that a solid breakfast will help you avoid nibbling throughout the day or overeating a dinner due to extreme hunger. If you will be in the kitchen all day, set up a few healthy snacks for yourself before the cooking begins; a cut up apple, celery and 2 Tbs hummus, lots of water/tea/seltzer to keep you from picking as you cook!. Serve a veggie platter to help you reduce your intake of other less-healthy hors d'oeuvres out there (make veggie dip using low fat greek yogurt to make it an even better offering).


 

3. Suggest a buffet style, and keep those tempting dishes off the table. Take reasonable portions of what you like at the serving station and sit! You're less likely to load up on second-third and fourth helpings if the dishes are not sitting on the table, tempting you. If your family doesn't want to break tradition, strategically keep healthy fare near you and don't park your weakness (grandma's stuffing) in front of your place setting.


 

4. Watch the liquid calories- they add up fast!!! Give yourself a beverage budget (100 cals...200 cals). Make a wine spritzer (1/2 wine, half seltzer) to cut cals in half. Drink water or seltzer between any alcohol to pace yourself and stay hydrated. If you enjoy treating yourself to seasonal eggnog, make it a small glass, sip slowly and enjoy the flavor as a dessert.


 

5. Speaking of dessert, treat yourself to a small dish. Choose pies with one bottom crust only, or ones such as pumpkin pie, which tend to be lower in calories than other choices.


 

6. Make a healthy dish. Sounds silly, but if there is not a "healthy" option on your traditional menu, add one new healthy dish to the mix. If you are not hosting, offer to bring at least one healthy dish to the table--and be sure you sit hear it!

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Enjoy these lightened up, but still very tasty, Thanksgiving recipes:


Pear, Proscuitto and Hazelnut Stuffing

Recipe courtesy of Eatingwell.com

 

Ingredients

3 teaspoons extra-virgin olive oil, divided

4 ounces prosciutto, thinly sliced, cut into ribbons

2 cups onion, chopped

2 cups diced fennel bulb

1/4 cup minced shallot

2 teaspoons minced fresh sage

2 teaspoons minced fresh thyme

1 teaspoon minced fresh rosemary

8 cups stale baguette, preferably multi-grain (not sourdough), cut into 1/2-inch cubes

2 Bosc pears, ripe but firm, chopped

1/3 cup chopped flat-leaf parsley

1/3 cup chopped hazelnuts, toasted

1 14-ounce can reduced-sodium chicken broth

1/4 teaspoon salt

Freshly ground pepper, to taste

 

Preparation

-Preheat oven to 350F. Coat a 9-by-13-inch baking dish with cooking spray.

-Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add prosciutto; cook, stirring, until crispy, about 5 minutes. Drain on a paper towel.

Wipe out the pan and heat the remaining 2 teaspoons oil over medium-high heat. Add onion, fennel and shallot and cook, stirring, until softened and beginning to brown, 6 to 8 minutes. Add sage, thyme and rosemary and cook, stirring, for 1 minute more. Transfer everything to a large bowl and gently stir in bread, pears, parsley, hazelnuts and the prosciutto. Add broth; toss to combine. Season with salt and pepper. Spoon the stuffing into the prepared baking dish; cover with foil.

-Bake for 40 minutes; remove the foil and bake until the top is beginning to crisp, 25 to 30 minutes more.

 

Tips & Notes

-Make Ahead Tip: Prepare through Step 3 and refrigerate for up to 1 day.

-Note: If you don't have stale bread ready to use, spread the baguette cubes on a baking sheet and toast at 250F until crisped and dry, about 15 minutes.

-Tip: To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

 

Nutrition

Makes: 12 servings, 2/3 cup each

Per serving: 176 calories; 5 g fat (1 g sat, 2 g mono); 8 mg cholesterol; 29 g carbohydrates; 9 g protein; 6 gfiber; 489 mg sodium; 283 mg potassium.

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Skinny Pumpkin Pie

recipe courtesy of Skinneytaste.com

 

Ingredients: 

15 oz canned pumpkin (or homemade pumpkin puree)
2 tbsp light butter, softened

3/4 cup light brown sugar, unpacked

1/2 cup fat free milk

1 large egg

2 large egg whites

1/4 tsp ground nutmeg

1/2 tsp ground cinnamon

1 tsp vanilla extract

1 frozen pie crust sheet, Pillsbury (thawed to room temperature)


Directions:

-Preheat oven to 350F.

-Lightly dust a large cutting board or flat surface with flour. Roll out a room temperature pie crust sheet, so that it becomes thin enough to cut off about 30%, so that your final crust is 5 oz. Place into a 9-inch pie dish, cutting off excess dough. If you prefer to skip this step and use all the dough, increase points+ to 6 per slice.

-Place pumpkin in a large bowl. Add light butter, and mix well. Using an electric mixer, mix in brown sugar, milk, eggs, egg whites, cinnamon, nutmeg and vanilla. Beat on medium speed until mixture is smooth. Pour filling into unbaked pie crust.

-Bake 60 minutes, or until knife inserted in center comes out clean. Serve with whipped topping and enjoy!

 

Nutrition:
Makes 8 servings, Serving Size: 1/8th Calories: 172.3; Fat: 6.4 g; Carbs: 31.4; Fiber: 1.7; Protein: 3.5 g; Sugar: 20.7; Sodium: 143.1 mg

 

 Nutritional Guidelines for Off-Season Athletes

 

 

Now that the biggest fall race events are behind us, it's time for athletes to congratulate ourselves on a great effort throughout this 2014 season...and then take a moment to loosely "plan" our off-season. For athletes who really push their bodies to the limits during peak season, now is the time to rest and recover. Follow our top three athlete off-season steps to ensure you start off your 2015 season on the right foot (pun intended)!

 

1. R&R. Rest and Recover. Pounding the pavement for 26.2 miles -plus the countless miles you logged leading up to race day- or whatever your chosen sport(s) and distance(s) you chose this year, is a great accomplishment, but is also tougher on the body than you realize. Plan at least 2-3 weeks of easy, fun, low-impact cross training starting now! You know that yoga class you've meaning to make it to all year-go this week! And the local swimming pool you have wanted to check out for months-check their hours today. As for that gym membership you pay monthly for, look for low-key classes you never fit in during the training and racing season.

 

2. Focus on nutrition and weight goals. For some athletes, NOW is the time to finally get off the few lbs that eluded you all season when training was high and hunger increased to match. With a lower training volume and your hunger in check you can finally focus on achieving your weight loss goals before the holiday season kicks in. For others, it may be wise to relax a bit, and allow yourself to gain 3-5 pounds during off-season. You likely know which side you fall on, but if you are not sure, reach out to us and well be happy to help!

 

3. You ran over that finish line...right into cold and flu season! Your immune function can be suppressed leaving you more susceptible to catching a cold or flu following your big race. TRY to spend at least 1/2 the time you would normally spend training towards preparing healthy and hearty fruit and vegetable rich meals that will boost immunity and ward off germs (butternut squash coup, anyone?)! .Plan grocery shopping and cooking (with a fellow off season training partner perhaps?), and while you are at it, really try to get 7-8 hours of sleep each night.

 

By allowing your body and mind time now to recovery from the hard training "work" you did all year, you are almost guaranteed to come back stronger and happier next year! 

  

November is National Diabetes Month...

 

...so it seems fitting to spend some time talking about awareness, identifying your risk of developing diabetes, and what to pay attention to if you have diabetes to help you optimize your health. First let's discuss the differences between Type 1 and Type 2 diabetes. Type 1 diabetes (T1DM) is an autoimmune disease where the body attacks its own beta cells in the pancreas, wiping out insulin production, and thus making the individual dependent on taking insulin injections. This destruction of beta cells can be influenced by genetic factors, intestinal microbiota, diet, and exposure to certain viruses. T1DM makes up 5-10% of the diabetic population, whereas Type 2 diabetes (T2DM) makes up about 90-95% of the diabetic population. Family history of is a much stronger risk factor in T2DM, along with inactivity, obesity and history of gestation diabetes or PCOS.  Nutrition intake, and carbohydrate intake balance is important for individuals with both T1DM and T2DM, however with T2DM diet can be used as first line "treatment" sometimes alone, or in conjunction with medications and exercise.

 

To help you better assess your risk for developing Type 2 diabetes, take this RISK TEST. Schedule an annual physical with your doctor, and monitor your blood pressure, blood sugar and HgA1C, to identify if your numbers begin to trend higher than desirable. Eating a balanced, healthy diet, being physically active and maintaining a healthy weight are the best ways to reduce your risk of developing diabetes, and will also help keep your blood sugars under control if you already have diabetes.

 

For those who are currently managing Type 2 diabetes, here are four factors to keep in check, your ABCs so to speak: A1c test, Blood Pressure, Cholesterol and smoking.

 

A1c, (officially Hemoglobin A1c), is a test that represents your average blood sugar reading over the past two-three months, so it is a good general measure of blood sugar control over time. It measures the percentage of hemglobin, (a component of the red blood cell), that is glycated, or attached to glucose. More glucose circulating in your blood will lead to a higher percentage of glycated hemoglobin. Pre-diabetes range HgA1C values are 5.7-6.4, and a HgA1c of 6.5 or greater is consistent with Diabetes Experts suggest that those with diabetes aim for an A1c level below 7%, to reduce risk of diabetes related complications. It is imperative that you learn which foods contain carbohydrates, what a "serving" or portion of carbohydrate looks like (we have fake foods in our office to help demonstrate and educate about this), and then try to eat a similar total amount of carbohydrate with each meal each day-to balance the medication your Dr. prescribes for you, and to keep your blood sugars and HgA1c in check!

 

Blood Pressure. If you have elevated blood pressure, make it a priority to lower it. A goal for people with diabetes is less than 140/90 mmHg. High blood pressure can increase risk of heart attack, stroke and kidney disease. Eating a diet low in sodium (less than 1500 mg from all sources) and high in potassium-rich fruits and vegetables as well as including exercise in your daily routine are the keys to lowering blood pressure.

 

Cholesterol. LDL cholesterol is the focus here, and is what we often refer to as the "bad" cholesterol, (or to help you remember it, call LDL the "lousy DL). Higher levels of this type of cholesterol have been linked to heart attack and stroke. Depending on your risk factors, the goal for LDL cholesterol is <70 mg/dL or <100 mg/dL, speak with your doctor about what is an appropriate goal for you. The risk of heart attack or stroke is 2-4 times higher for those with diabetes, so it is important to keep these numbers in check. Eating a diet high in fiber, and low in saturated fat, trans fat, cholesterol and refined carbohydrates promotes a healthy LDL cholesterol.

 

Stop Smoking! If you smoke, make it a plan to quit. Smoking can increase risk of disease and death associated with diabtetes. Call 1-800-QUITNOW for tips on how to make quitting easier. With help and support, YOU can quit smoking forever!

 

Whether you already have diabetes, or are concerned about your risk of developing diabetes, these lifestyle changes are ones you can make to improve your health and wellbeing. Take control-YOU have the power to improve your health!

 

Of course, the Dietitian/Nutritionists at Nutrition Energy are all well-versed in the ins and out of lowering blood pressure, cholesterol, and blood sugar through dietary modification. We are here to help you and your Dr.'s manage your pre-Diabetes, Type 1 and Type 2 diabetes through better food choices, balance, and exercise. We will work with you (and your Doctors and family as necessary), to help you achieve a balance you can live with-healthfully!

 

A Note from Lauren...

 

As the holidays approach, we, at Nutrition Energy, want to help ensure you continue to move forward with your nutrition and health goals. We are here to help you make better decisions over the Thanksgiving weekend, adjust your off-season workouts, and maintain all that you have worked hard to achieve thus far in 2014! We hope to see many of you participate in our first wellness contest. Together we will help you set realistic goals you can stick with well beyond January 1st 2015. 

 

Have a question for one of our Dietitians? Shoot us an email or give us a call at 646.361.6803.   

     
Sincerely,

Lauren Antonucci, Director
Nutrition Energy