March Newsletter

In This Issue
March Is...
Spring Travel Plans?
A Note from Lauren...

Nutrition Energy

In the News!

 

What's In Your Sports Drink?

Triathlete

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



Does Working Out On An Empty Stomach Burn More Fat?

Yahoo Health

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

 


 Managing Menopause - Nutrition Tips

Skinnygirl Daily

Vanessa Stasio, MS, RDN, CDN

 
**Upcoming Events**

JackRabbit: Work Friendly Nutrition & Exercises
When: Tues, April 7th
Time: 6:30pm
Where: UWS location: 140 West 72nd St 
Presenting: Lauren Antonucci, MS, RDN, CSSD, CDE, CDN & Be Fit Therapy

Federal Occupational Health Wellness Fair
When: Thurs, April 16th
Time: 11:00am-2:00pm
Where: 26 Federal Plaza, Lobby
Presenting: Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

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Issue: #53March 2015
 
National Nutrition and National Peanut Month!
 


 

At Nutrition Energy we like to think that every month is a celebration of nutrition, but we especially like to celebrate and recognize March as National Nutrition Month promoted by the Academy of Nutrition and Dietetics. This year's theme is "Bite into a Healthy Lifestyle", which is meant to encourage everyone to adopt healthier eating and physical activity plans.

            

It also just so happens that March is National Peanut Month, which we think fits in perfectly with our month-long nutrition celebrations. Here are some quick tips and facts about peanuts that will make you want to include them in your healthy lifestyle for March and beyond!

  • Peanuts have more protein than any nut. A handful of unsalted, roasted peanuts are a great protein-packed snack.
  • Peanut butter mixed with spices and water (or coconut milk) makes an excellent Asian or African-style sauce to serve with grilled chicken, rice, or veggies.
  • Peanut butter is full of fat, protein, and fiber, which provides slow, sustained release of energy for athletes in training.
  • Ever tried powdered peanut butter? Add two tablespoons of PB2 to smoothies or oatmeal for only 45 calories and 1.5 grams of fat, still with all the yummy peanut butter taste!
  • Portion control can be tough when dealing with a whole jar of peanut butter. Instead of being tempted to scoop more than you should, try a Justin's squeeze pack that holds 2 tablespoons of nutty goodness.


 

 

Healthy Travels!

 

 

As some might have grumbled at losing an hour of sleep during Daylight Savings, we are supremely happy to welcome the longer days and rising temperatures that signal the arrival of spring.  While warmer weather is on the horizon for NYC, some of you may have upcoming trips planned for spring break vacations. And although it's a great time to unwind and relax, spring break shouldn't mean abandoning the healthy eating habits you've been developing.  Finding or choosing a healthy meal or snack during your travels may not always prove easy, but whether you're traveling by plane, car, or train we've come up with some healthy snack ideas to keep you fueled and satisfied, even before you arrive at your vacation destination.


 

Fruit can be quite the healthy choice on-the-go and a sweet snack, but a whole apple or fresh peach can take up precious space in your carry-on bag and get easily bruised. Don't worry, you won't have to give up this rich source of immune-boosting vitamins and antioxidants and settle for potato chips. Try packing dried apple rings, banana slices, or apricots instead. Of course anyone in need of monitoring carb intake or limiting sugar intake should be careful to measure portion sizes when it comes to dried fruits.


 

For another portable and healthy snack that's high in fiber and big on crunch, toss some raw vegetables into a small baggie. Crunchy carrots or celery, which are low in calories and high in vitamins, are great for munching on when you're traveling in small spaces- they're practically odorless and won't create a sticky mess! If you were busy packing your suitcase and forgot to prep your veggie packs, you can certainly find healthy veggie chips and crisps at newsstands and gas stations. Try Brad's Raw Crunchy Kale chips- they are neither baked nor fried, rather dehydrated to preserve the essential nutrients in kale that make it a superstar.


 

A healthy amount of carbohydrate-based snacking is important to fuel the constant moving and action that accompanies traveling. Not only is traveling a physically demanding endeavor, but it requires a good amount of mental energy and patience so don't forget to fuel up before and during your travel experience. Complex carbohydrates, which are composed of two or more simple sugars, will provide the busy traveler with beneficial fiber that will promote a healthy gut, regularity, and stable blood sugar. Search for whole-wheat crackers and whole grain options at airport and train stations, or make your own oat-based granola bars or no-bake energy bites (recipe below!).


 

What else is important to include to keep your energy level up and stabilize your blood sugar during those long stretches of highway driving or plane delays? Protein! Great animal sources of protein include slices of low-fat cheese, beef or bison jerky, hard-boiled eggs (only if your travel companions don't mind the smell!), or travel packets of tuna or sardines. If you're looking for plant-based protein snacks throw in some unsalted nuts, such as almonds or walnuts. Beans and legumes are also another great protein punch, and hummus doesn't have to be the only way to enjoy chickpeas on the go- try the recipe below for Sweet and Spicy Roasted Chickpeas that packs up nicely and will give you that much needed boost during your travels.


 

Staying fueled and satisfied during travels is important, and choosing healthy snacks on the way to your destination will make your vacation all the more enjoyable. Happy and healthy travels!

 

Sweet Potato Energy Bites

Recipe courtesy of Lindsay L. and The Lean Green Bean

Serves 16 balls

 

Ingredients

cup oats

3 Tbsp hemp seeds

cup pumpkin seeds, shelled

1 Tbsp chia seeds

cup almonds (or other nut)

6 Tbsp peanut butter

cup cooked sweet potato

cup mashed banana

tsp cinnamon (more if desired)

1-2 Tbsp maple syrup/honey, optional

cup chocolate chips, optional

 

Instructions

  1. Combine oats, pumpkin seeds, hemp, chia and almonds in a food processor and pulse several times to crush nuts.
  2. Add remaining ingredients and process to combine.
  3. Taste and adjust sweetener if needed.
  4. Pour dough onto plastic wrap, squeeze to form into large ball, wrap and freeze for 30-45 min.
  5. Remove dough and portion into snack-sized balls. Store in the freezer.

 

Sweet and Spicy Roasted Chickpeas

 

Recipe courtesy of Maria Tadic, RD and www.foodandnutrition.org

Serves 7 (serving size cup)

 

Ingredients

2 15.5 ounce cans of chickpeas, rinsed, drained and thoroughly dried

1 tablespoon canola oil

2 teaspoons smoked paprika

teaspoon cayenne pepper

1 teaspoon salt

1 teaspoon cumin

1 tablespoon maple syrup

 

Directions

  1. Preheat oven to 425 F.
  2. Rinse and drain the chickpeas. Using a paper towel or clean dishtowel, thoroughly dry the chickpeas.  The drier the chickpeas are, the more the seasoning mix will stick.  Place chickpeas on a cookie sheet or sheet tray in a single layer.
  3. In a small bowl, whisk together the canola oil, smoked paprika, cayenne pepper, salt and cumin. Drizzle the spice mixture over the dry chickpeas tossing to coat. Ensure each chickpea is thoroughly coated in the spice mixture.
  4. Bake for a total of 45-50 minutes, tossing chickpeas carefully every 15 minutes.
  5. After 35 minutes of baking, remove chickpeas and drizzle on the tablespoon of maple syrup - stir chickpeas carefully ensuring all are coated in the maple syrup.
  6. Bake for the remaining 10-15 minutes or until chickpeas are golden brown and crunchy.  

 

Nutrition Information

Calories: 202; Total fat: 5g; Saturated fat: 0g; Cholesterol: 0mg; Sodium: 600mg; Carbohydrates: 31g; Fiber: 8g; Sugars: 7g; Protein: 9g; Potassium: 165mg; Phosphorus: 104mg

  

 

A Note from Lauren...

 


Spring is here - which is all the reason you need to get outside and enjoy the nice weather this season!  Take the kids to the park, go for a run along the river, explore a neighborhood you've never been to before, find a farmer's market - go enjoy the sunshine!  Happy Spring!

 

For those moms interested - starting April 17, I will be coaching sessions for Moms in Training on Friday mornings beginning at 9:30am, meeting at the Naumburg Bandshell in Central Park (off 72nd Street). 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.  

     
Sincerely,

Lauren Antonucci, Director
Nutrition Energy