July Newsletter

In This Issue
Swap Your Sweets!
NYC Meal Delivery Services
A Note from Lauren...

Nutrition Energy

In the News!


8 Post-Workout Snacks Your Body Actually Needs For Recovery


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


Skinnygirl Daily

Vanessa Stasio, MS, RDN, CDN

**Upcoming Events**

NYRR Run For the Future Workshop
When: Mon, July 27th
Time: 6:30pm
Where: Central Park - Sheep's Meadow
Lauren Thomas, MS, RDN, CSSD, CDN

NYRR High School Cross-Country Workshop
When: Tues, July 28th
Time: 6:15pm
Where: Central Park - Sheep's Meadow
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

Nutrition for Marathons
When: Tues, Aug 19th
Time: 6:30-7:30pm
Where: Jackrabbit Sports, UWS
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN
(all athletes are welcome!)

Click the links below to learn more about these great organizations:

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Issue: #57July 2015
Swap Your Sweets!

Learn where sugar hides in your food and how to choose healthier alternatives.


As Dietitians, we love answering questions and dispelling myths about nutrition. One of our @NutritionEnergy Twitter followers asked us to write about sugar, so we have her to thank for this July Newsletter topic. Thanks to @katellington!


Sugar can be a very confusing topic within the world of nutrition.  Many healthy food items contain natural sugars, while other prepared foods have sugar added, but what exactly is the difference? And how much sugar should one have in a day? Read on to learn how to lead a less sugary-but satisfyingly sweet-life.


Sugar recommendations: The World Health Organization suggests that 5% or less of total daily calories should come from added sugar. For the average calorie recommendation of 2,000 calories a day, that's 25 grams or about 6 teaspoons of sugar per day. To put that into perspective, a typical candy bar has about 30 grams or about 7 teaspoons of added sugar.  While you probably expect that amount of sugar in a candy bar, you will likely be surprised by how much sugar is in many unsuspecting foods.


Added sugar is exactly what the name suggests-sugar added to food. As you might expect, added sugar is found in cookies, candy, ice cream, sodas, and fruit drinks. Added sugar can appear in different forms, including...ready?! High-fructose corn syrup, dextrose, glucose, sucrose, honey, raw sugar, malt syrup, rice syrup, xylose, molasses, corn sweetener, fruit juice concentrate, brown sugar, corn syrup, evaporated cane juice, agave nectar, cane sugar, crystalline fructose, barley malt, beet sugar, and caramel. (phew!)  It's important to read the ingredient list before buying or eating any packaged foods, to determine if a food has sugar added.  Natural sugar is present in milk (lactose) and fruits (fructose), and is not included in the WHO added sugar limit. These foods contain natural sugar, but they also contain many other beneficial nutrients including fiber, protein, Vitamin C, Vitamin D, calcium, Vitamin A, potassium and more.


Where are added sugars found?

Low-fat foods: Do you know how most low-fat foods are created in order to maintain some semblance of taste? The answer is added sugar!  For example, 2 tablespoons of reduced fat peanut butter contains about 4 grams, (1 teaspoon), of sugar.  Natural peanut butter contains only ground peanuts with only 1 gram (1/4 teaspoon) of sugar and healthy fats.  Ditch the low-fat version and opt for full fat. 


Frozen foods: Even when frozen foods are marketed as low-cal, organic or healthy, they are often loaded with added sugar. Lean Cuisine's Chicken in Sweet BBQ Sauce contains 14 grams or 3.5 teaspoons of added sugar (yikes!). As an alternative, Kashi's frozen enchiladas have comparable calories and only 5 grams or 1 teaspoon of added sugar.  Before purchasing a quick frozen dinner, scan the label for sugar additives and total grams of sugar.


Cereals:  When was the last time you checked out the nutrition label on a box of Raisin Bran? A 1 cup serving contains 18 grams or 4.5 teaspoons of sugar, and the normal breakfast eater probably indulges in at least double that amount! We prefer brands such as Barbara's or Kashi, as they keep sugar to a minimum and still taste great! Try Barbara's Puffins or Kashi Heart to Heart Warm Cinnamon Oat Cereal, both with only 5 grams of sugar (about 1 teaspoon).


Breads/crackers: Added sugar even hides in your lunchtime sandwich.  Arnold's whole wheat bread has 4 grams or 1 teaspoon of sugar per slice-so your "healthy" sandwich costs you 2 teaspoons of sugar! Instead of processed varieties, buy your bread from the bakery or try Vermont Bread or Ezekiel Bread, which both have less than 1 gram of sugar.


Granola and granola bars: Granola and granola bars are often marketed as a good source of whole grains and healthy breakfasts or snacks.  However, MOST, are also loaded with added sugar.  Nature Valley granola bars have 11 g or about 3 teaspoons of added sugar for a pack of two.  Instead, try KIND bars, which are made with whole nuts and about 5g (1 teaspoon) of sugar per bar.  For granola, choose brands such as Bear Naked Fit, which contain only 4 grams (1 teaspoon) of added sugar, rather than Kellogg's granola which has almost twice that amount (7 grams) per 1/4 cup serving.


Fruit snacks: Fruit snacks and fruit leather often appear healthy, but buyer beware! Although they have "fruit" in the title, these snacks often contain little to no real fruit.  A Fruit By The Foot contains 9 grams or 2 teaspoons of added sugar.  The healthier alternative for adults and children alike is....you guessed it, fresh or dried fruits!


Yogurt: In its simplest form, yogurt can be a great source of protein and calcium.  However, many fruited yogurts contain excessive amounts of added sugar. A 5.3 ounce container of Chobani fruited yogurt contains ~14 grams or 3.5 teaspoons of added sugar.  A better alternative is plain Greek yogurt with, cinnamon, vanilla and a drop of honey or real fruit.


Soda/Fruit juice: Of course we all know that soda has an exorbitant amount of sugar, but did you know that fruit juice's sugar content is similar? A small packet of Capri Sun has 20 g or 5 teaspoons of added sugar! Water, seltzer, or unsweetened ice teas are a much better alternative. If you cannot ignore your hankering for juice, mix 2 ounces of juice with 6 ounces seltzer or water.


We know that some of the above may have surprised you. Instead of feeling betrayed by food companies and labels, simply vow to become a savvier shopper and label reader. Your waistline, blood sugar, mood and overall health will thank you.


Still have questions about sugar?

Feel free to tweet us; @nutritionenergy or post your question on our Nutrition Energy Facebook page (https://www.facebook.com/NutritionEnergy), we would be happy to answer! 


NYC Meal Delivery Services: Providing all the enjoyment with none of the work



Does the fast-paced, busy lifestyle that is New York City ever bog you down? At times it feels like there are not enough hours in the day to fit it all in, right? We understand that after a long day, preparing meals is a huge chore. We have a solution - fresh, chef-inspired unique meal delivery services. They are popping up all over and we've done the research so you don't have to. Once we have a review written, we'll share with you - so you can find one that best fits your needs.


Kettlebell Kitchen:Prepared meals and meal plans

Paleo, gluten free, dairy free and soy free meals geared toward athletes, but anyone can enjoy them. Even if you do not follow a Paleo diet or you need more carbohydrates, you can always add your own - the protein portion of the meal is generally the most difficult to procure and prepare. Five weekly specials are offered in addition to standing meals. We reached out to Kettlebell Kitchen, and they were very personable and generous enough to send us 3 meals and a snack so we could taste them for ourselves and share our honest opinions.


Paleo granola snack

Not your typical granola, but just as good if not better than other granolas we've tasted. It has some crunch but more closely resembles the texture of a granola bar. It is a very satisfying snack with 310 calories per serving (2 servings per container), which is fine for endurance athletes, but on the higher side for the general population. It's best to share it or divide it into 3-4 portions.


Chicken breast with "fried rice" cauliflower

This aromatic Asian-inspired dish is full of flavor. We were skeptical about the cauliflower "rice" but it took on all of the other flavors so we couldn't even tell the difference. It does have a fried-rice feel but fresher and without all of the additives.


Mango jerk chicken with cucumber

The jerk chicken is complemented nicely by the refreshing mango, cucumber, and onion medley. The mango provides a subtle sweetness, which mixes well with the mild spice of the jerk sauce. This colorful dish is visibly appealing and just as tasty.


Plantain lasagna with grass-fed beef and zucchini

This dish was not what we were expecting because we associate lasagna with pasta and cheese. After realizing the "pasta" was plantain, we came to enjoy the texture and noticed the sweetness, which works well with the savory beef. The cooked vegetables were soft but not soggy and maintained some crispness.  


Why we like it: Calories and macronutrient information is available for each item. Most meals are offered in two different sizes. Beef is 100% grass fed, chicken is 100% antibiotic-free, and everything is cooked fresh without additives. Overall, everything we tried was delicious and we encourage you to try Kettlebell Kitchen to form your own opinions!


Keep in mind: We do not promote Paleo eating per se, but we like that all food is organic, healthy and prepared fresh. In general, most people should eat good balance of protein, carbohydrate and fat in each meal and not overly restrict one macronutrient.


Delivery details: They deliver to one of 200 partner locations in NYC, New Jersey, Westchester and Rockland Counties, most of which are Crossfit gyms, and you pick up. Deliveries occur twice a week; orders must be placed 5 days prior to desired pick up date.


Pricing: Sides, snacks, and meals range from $4.95 - $14.25.



Blue Apron: Meal kits, prep tools, cookware, and basic pantry items

Six seasonal recipes are available weekly. Meals are 500-700 calories per serving-so can likely serve three for the 2-person plan, or leave you an extra serving to save for lunch. Purchase a 2-person or family plan and cancel at any time. You can change your plan or skip a week 6 days before your delivery. Unfortunately, we were unable to reach them for meal samples.


Why we like it: The website provides interactive recipe pages, how-to videos, and tips and techniques. Recipes come with instructions and pictures showing each step. Allergies and dietary preferences are accommodated for. Recipes are never repeated in the same year.


Keep in mind: Many meals are on the upper end of the calorie range many people require for a dinner meal, so remember to save some if weight loss or calorie control are your goals. They send everything you need to prepare the meals, but you need to actually cook them yourself.


Delivery details: Shipping is always free. Deliveries occur Tuesday - Friday nationwide. Select locations are eligible for Monday and Saturday deliveries.


Pricing: The 2-person plan starts at $59.94, which is $9.99 per person per meal. The family-plan starts at $69.92, which is $8.74 per person per meal.


Stay Tuned for our next reviews! 


A Note from Lauren...


Congratulations to all the Ironman Lake Placid participants and finishers, as well as those who raced the NY Triathlon in the crazy heat - with a special shout-out to our own Lauren Thomas!!



For those of you still training for an upcoming event, take this opportunity to check your nutrition plans: are you adjusting your hydration and sodium for the heat? Are you spacing your gels, bars, and drinks appropriately throughout your race?  


If you need any help with creating or altering a nutrition plan, please contact us via email or call the office at 646.364.6803 to schedule a consultation and we will get you on the right track!


Lauren Antonucci, Director
Nutrition Energy