January Newsletter

In This Issue
Wellness Challenge Winner!
January is...
Hut, Hut...Healthy!
A Note from Lauren...

Nutrition Energy

In the News!


Diet Do-Over


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

Healthy Weeknight Dinners 101

Skinnygirl Daily

Vanessa Stasio, MS, RDN, CDN

**Upcoming Events**

Postponed due to weather, will announce a new date soon!
Where: UWS location: 140 West 72nd St 
Presenting: Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

Moms In Training: Working Moms Breakfast
When: Wed, February 4th
Time: 8:30am
Where: Bank of America, 1 Bryant Park, 5th Floor
Check out the Moms In Training Facebook Page
or Website for
more info!

2015 NYC TNT Cyclists
When: Tues, February 24th
Time: 6:30am
Where: 71 W 23rd St. (6th Ave), 4th Floor Conference Room
Presenting: Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

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


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Issue: #51January 2015
Congratulations to Nutrition Energy Wellness Challenge Participants! 
Our first wellness challenge has finished and we would like to congratulate all our participants!  We've seen amazing progress over the course of the challenge, and hope to continue this momentum in the future!

We are very excited to announce our First Place winner: George Chicolo!  George has done an excellent job in working to reach his goals and has seen some wonderful results!  Keep up the great work, George!

January is a "Soup-er" Month


What comes served in a bowl, is warming to the body, and CAN BE, if chosen wisely, packed with nutritional benefits? The answer: soup! January is National Soup Month and there are many reasons to celebrate this classic meal, especially during the cold, wintry months and snow ahead. The way we see if, soups are a great way to sneak nutritional powerhouse veggies and beans into the ultimate comfort food.


Of course, not all soups are created equal. Canned soups have been traditionally discouraged because they contain high sodium, although they usually win the convenience award. Homemade soup can be healthier alternatives that put you in control and do not have to take much more than a little planning or the help of your slow cooker. Here are some tips for creating nutrient-rich, satisfying soups at home:

  • Choose better broths. For the soup base, it's best to choose low-sodium broth or experiment making your own stock at home. A homemade chicken stock contains essential bone-building minerals, as well as collagen to strengthen your joints, skin, and hair and can be frozen in bags or cubes for future use.
  • Make your soup vegetable based. Again, soups are a great way to sneak in extra servings of vegetables, and provide us with essential water-soluble vitamins such as vitamins A B, C, and K and also contain potassium as well as filling, and cholesterol lowering dietary fiber. Don't have fresh vegetables on hand? Frozen veggies are a great alternative and just as nutritionally rich.
  • Pack it with protein. A vegetable soup that has added protein is sure to fill you up and helps make your meal feel more complete. Adding beans or lentils provides more dietary fiber, and what's best is they're quick and easy to prepare. Ground turkey or shredded chicken also make a nice addition to soups.

So fresh is still best, but let's face it- sometimes we end up needing a meal in a jiffy! When you find yourself tired and crunched for time, try one of the  following canned or boxed soups that are Nutrition Energy-approved:

  • Amy's Organic Light in Sodium Vegetable Soup
  • Pacific Foods Organic Light-Sodium Creamy Tomato Soup
  • Progresso High-fiber 3 Bean Chili with Beef

Still having doubts about making soup? -try the following delicious and simple recipe that our Nutrition Energy Director, Lauren Antonucci, often makes for her family of 5. Lauren found this recipe in one of her favorite Cookbooks, The Runner's World Cookbook, by Joanna Golub and is sharing it with you with Joanna's permission. Lauren uses an immersion blender or potato masher to break up some of the chickpeas while the soup is simmering in the pot and then slices some fresh bread, adds a salad and sits back and enjoys her soup as her husband and three kids ask for seconds.


I hope your family likes it as much as mine does! -Lauren Antonucci ;)


Chickpea-Pesto Tomato Soup

Recipe by Jessica Girdwain

The Runner's World Cookbook, by Joanna Golub 


Classic tomato soup gets a health and taste upgrade with this quick-and-easy recipe, thanks to the addition of chickpeas. Research shows that people who eat just half a cup of fiber-rich chickpeas a day eat less junk food and feel fuller after a meal than people who don't eat them.

Tomatoes are an excellent source of the antioxidant lycopene, which studies show can protect your skin from ultraviolet rays-important for runners logging miles in the sun.


Makes 4 servings

Total time: 30 minutes



  • 1 tablespoon extra-virgin olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 can (28 ounces) fireroasted crushed tomatoes
  • 2 cups low-sodium vegetable broth
  • 1 teaspoon sugar
  • 1/4 teaspoon ground black pepper, plus more as needed
  • 1 can (15 ounces) chickpeas, drained and rinsed
  • 1/4 cup basil pesto (use jarred or the recipe for pesto in Portobello and Asparagus Pasta on page 148)


Heat the oil in a large soup pot over medium heat. Add theonion and cook, stirring frequently, for 4 minutes, or until soft.Add the garlic and cook, stirring frequently, for about 30 seconds.


Add the tomatoes and broth. Raise the heat to high and bring the soup to a boil. Reduce the heat to low and simmer for 5 minutes. Add the sugar and pepper.


If you prefer a smooth texture, transfer the mixture to a blender and puree until smooth. Then transfer the soup back to the pot. If you prefer a chunky texture, skip this step.


Add the chickpeas to the pot. Cover with a lid and simmer for 10 minutes. Season to taste with pepper. Ladle the soup into bowls and top with a dollop of pesto.


Nutrition per serving: 258 calories, 38 g carbs, 7 g fiber, 8 g protein, 10 g total fat, 1.5 g saturated fat, 947 mg sodium


Hut, Hut...Healthy!



As February approaches, you may already be reflecting on the follow-through of your 2015 New Years Resolutions. Whether you are feeling good about your healthy eating or still trying to get into your healthy groove, along comes a true American celebration: Super Bowl Sunday. Whether you follow football all season or not, we all love an excuse to throw a party with friends and, of course, lots of (generally unhealthy!) food and drink. Go ahead and throw a party, but cheer not only for your favorite team, but also for a healthy Super Bowl Sunday party. Here are our top tips for a healthy Super Bowl that everyone will surely be a fan of:

  1. Out of sight, out of mind. Keep snacks in another room...or on one side of the room, and create a food-free space where your guests can just hang out and watch the game (& commercials). This includes the chip bowls. Keep them out of arms reach to help avoid mindless eating and unwanted calories.
  2. Time it just right. Instead of setting up the full buffet of food in the first quarter and letting your guests go to town, bring out different snacks as the game progresses. Of course we recommend starting by offering healthier items first, such as veggies, a fruit platter or baked chips with salsa. Everyone will likely eat less when the more tempting Super Bowl favorites are unveiled later.
  3. Serve it small. Keep your serving dishes on the small side for unhealthy items. By presenting snacks in large bowls we are more likely to feel it's acceptable to consume a larger portion of that food. Save the large bowls for the baby carrots!
  4. Plate control. Serve on small appetizer size plates and both you and your guests will be less likely to pile on extra food and calories, just because the plate allows.
  5. Reinvent the classics. A healthy Super Bowl party doesn't mean you have to forget about your favorite tailgate dishes. Try tucking extra veggies into your 7-layer dip. Bake some chicken strips instead of frying up buffalo wings. Use Greek yogurt to cut down on fat in almost any dip.
  6. The main event. Serve one substantial main. Chili is a one-pot meal that satisfies a hungry crowd and can easily be made healthy by using lean ground turkey and topping with reduced-fat cheese.
  7. Beware of the booze. The calories in beer and mixed drinks can add up quickly if you're not paying attention. Make sure you're offering plenty of water and non-alcoholic or low-alcoholic beverages, such as kombucha tea. (Ever hear of Kombrewcha?)
  8. Play like a champion. Bring out your inner athlete before you watch the pros! Go for a walk or run with friends or commit to an early morning exercise class. You'll feel like a champ during game (and also be more likely to stick to healthier fare).
  9. Lose the leftovers. As a guest, you shouldn't feel like you have to take the party home with you. If you're offered leftover food to go, it's okay to politely decline. If you're the host, keep ONLY the healthy food you want to eat tomorrow. Ditch the rest!

In the end, it's important to go in with a plan and keep your game day food goals in mind. You can eat (mostly) healthfully and still enjoy the game! 


Tweet us @nutritionenergy during or after the game to report your play by play food choices.  


A Note from Lauren...


As a mom myself, I understand the challenges faced with balancing work, kids, and our own personal health.  Moms in Training is a great organization focused on helping moms get in shape with other moms while supporting cancer research.  I will be attending their next event,Working Moms Breakfast on February 4th, and hope to see many moms there.  If you would like more information on this wonderful organization, please see their website HERE.


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


Lauren Antonucci, Director
Nutrition Energy