Nutrition Energy

In the News!

Satisfying the Late-Night Sweet Tooth

Triathlete

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

 Simple Swaps: Holiday Edition

Skinnygirl Daily

Vanessa Stasio, MS, RDN, CDN

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Eat This Not That: Holiday Edition

It's holiday season, and we are all gearing up to attend, and possibly host, many holiday parties (New Year's Eve is right around the corner!). Don't throw in the proverbial towel before you head out the door or plan the menu. Instead, be strategic with your choices and you can enjoy festive, tasty, holiday fare AND maintain your health and nutrition goals.

Eat Shrimp Cocktail NOT Crab Cakes

When appetizers are circulating the party, it might seem tempting to snag a few crab cakes. Problem is, most crab cake are chock-full of mayo and breadcrumbs and are also often deep fried. For 400 calories and 19 gm of fat, you'd be better off waiting for the shrimp cocktail to come around and saving 235 calories and 18 gms of fat.

Drink Spiced Apple Cider NOT Eggnog

If you're at an event and they offer either eggnog or spiced cider, it's a no-brainer. Per cup, eggnog has 343 calories and 19 gm fat, whereas the cider has only 120 calories and 0 gm fat. Savor one cup and then sip water the rest of the evening.

Eat Hummus NOT Spinach artichoke dip

Ah, the dip selection. There are often bowls upon bowls of dip and a seemingly endless supply of foods to dip in- cut up veggies, tortilla chips, chunks of bread, crackers. Choose hummus with veggies over spinach artichoke dip with chips every time. 2 Tbsp hummus has 50 calories and 3 gm fat, whereas the spinach artichoke dip has 100 calories and 9 gm of fat for the same serving, and that's not counting the chips (veggies are free!) 

Eat Beef Tenderloin NOT Prime Rib

Are you hosting and debating which main dish to prepare? You'll save yourself and your guests hundreds of calories and cut the fat by two-thirds if you serve beef tenderloin over prime rib. The prime rib packs 440 calories and 36 gm fat per four ounce serving and the beef tenderloin has only 244 calories and 12 gm fat for the same portion.

Starbucks Chestnut Praline Latte NOT an Eggnog Latte

Looking for a pick-me-up on the way to your holiday party and tempted by fun holiday beverages? Choose the Chestnut Praline over the Eggnog flavor and SAVE yourself 170 cals, 12 grams of fat for a tall.

Overall Tips: Do This Not That:

• Grab a smaller plate not a larger plate if it's buffet style/cocktail hour - you'll be less likely to over eat is plate space is limited. Do use a plate. Seeing the toothpicks will remind you what you've eaten.
• Eat healthy, balanced meals during the day beforehand; do not starve yourself in anticipation of a big meal later.
• Settle in an area of the party far away from the buffet and bar and avoid mindless food grape and pours.
• Bring a dish; do not show up empty handed. If you bring something on the lighter side you know there will be at least one healthy food you can have.

Enjoy the Holiday season and Eat Smart! 

 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! 

A Note from Lauren...

As the holidays finish, 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, adjust your off-season workouts, and maintain all that you have worked hard to achieve 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.