October Newsletter

In This Issue
Marathon Race Week...& Race Day Fueling!
An Apple A Day
NYC Meal Delivery Services (Part 4)
A Note from Lauren...
Nutrition Energy
In the News!

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

Skinnygirl Daily
Vanessa Costa, MS, RDN, CDN
 
mensjournal.com
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

triathlete-europe.competitor.com
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

**Upcoming Events**

Marathon Basics
When: Wed, Oct 21st
Time: 6:30pm
Where: Tai Chiropractic, 45th & 5th
Presenting: 
Lauren Thomas, MS, RDN, CSSD, CDN

TCS New York City Marathon Nutrition Events
**All Events take place at the TCS New York City Marathon NYRR Pavillion located on Tavern on the Green**

When: Mon, Oct 26th
Time: 3:00pm
Topic: Balanced Fueling for the Active Lifestyle
Presenting: 
Vanessa Costa, MS, RDN, CDN

When: Tues, Oct 27th
Time: 9:00am
Topic: Hydration and Nutrition Tips for Marathoners
Presenting: 
Lauren Thomas, MS, RDN, CSSD, CDN

When: Wed, Oct 28th
Time: 2:00pm
Topic: Race Ready Nutrition Panel
Presenting: 
-Lauren Antonucci, MS, RDN, CSSD, CDE, CDN
-Lauren Thomas, MS, RDN, CSSD, CDN
-Christopher Solga, MS, RDN

When: Thurs, Oct 29th
Time: 9:00am
Topic: Balanced Fueling for an Active Lifestyle
Presenting: 
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

When: Fri, Oct 30th
Time: 9:00am
Topic: Hydration and Nutrition Tips for Marathoners
Presenting: 
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN


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Issue: #60October 2015

Marathon Race Week...& Race Day Fueling!

 
It is Marathon season in NYC! There are only 5 days until the TCS New York City Marathon - are you feeling nutritionally prepared? We at Nutrition Energy have been discussing marathon fueling with many runners over the past few months and are getting excited for Nov 1st.

Whether you are running a marathon this fall or not doing another endurance event until 2016, the following tips will help ensure you are optimally hydrated and fueled, so you can reach your optimal performance on your big race day.  2-3 days prior to your race you should start to decrease your intake of vegetables and protein and increase intake of carbohydrates. Increase your portions of grains, fruit and yogurt by about 50%, while decreasing your protein and veggies by about 50%. Those adjustments to your diet 24-72 hours before the race coupled with your decrease in training, will allow your muscles to store carbs to fuel your race! The night before the race you should have mostly easily digested carb that you have eaten before long training run. Add a good dose of salt (soup, V8 juice, pickles etc), and plenty of water. You can have a small side of protein and vegetables if you like, but they are not necessary on the night before.



The TCS New York City Marathon starts in waves and is a later start time than many other races. Most runners should have a plan for 2 breakfasts and a final pre-race fuel/snack. Upon awaking (at 5am!), or at least 3 hours before the race, you should have a good source of carb with a little fat or protein such as a bagel with peanut butter or egg. Your second breakfast should be 1-1.5 hours before YOUR start time and be easily digestible carbs such as an energy bar or a slice of bread with some jam. As you are counting down, your pre race fuel should be consumed 5-10 minutes before the start and it can be another easily digested carbohydrate along with water or fluid such as 8 oz of your favorite sports drink or a gel.

While you are running those amazing 26.2 miles, you can avoid hitting the wall with just a few small steps. Be sure to have 30-60 grams of carbohydrate each hour..or as practiced during your training. Rely on the Gatorade Endurance they will hand out every mile for much needed fluids, carbs and salt! Excessive intake can lead to GI cramping...and many port-a-potty stops, but too little and you will feel fatigued. Carry your gels or energy chews with you, then plan to grab another 1-2 as needed  when they hand out PowerGel Energy at mile 18. Many marathoners do better when they also add salt tablets or salt packets (again, as practiced in training)-this is especially important if the temp is hot, if you overdress (accidentally), or if you have a history of muscle cramping and or are a "salty sweater". 



At the finish line, recovery is just as important as your finish time. After your well deserved celebration, you should have some carbs and protein within 30 minutes to maximize recovery. The rest of the day you should continue to hydrate and include salty foods such as pickles or even V8 juice. Include either fish or red meat as your dietary preferences dictate, to help facilitate muscle recovery. Include anti-inflammatory foods such as guacamole, olives, nuts or salmon as well as green leafy vegetables and you just might be walking "normally" the next day :). 

Having, and sticking to, a nutrition and hydration plan will prepare you for your race and any future sporting event . We unfortunately cannot control the weather, but we can control how well fueled we are. Have a great run! 

 
An Apple A Day...
 
By Marina Mattson
 
We have all heard the saying "an apple a day keeps the doctor away." Although it seems like an old adage, the saying itself first appeared in the 1860's as a proverb in Pembrokeshire, Whales; "Eat an apple on going to bed, and you'll keep the doctor from earning his bread." Over time, it has evolved into what we are familiar with today. Although the term is somewhat new, the idea behind the saying dates back to the ancient Romans, who knew about the wholesome properties of apples.
So what is it about apples that had even the ancient Romans impressed? Apples are known to be rich in antioxidants, flavonoids, and dietary fiber. They are particularly high in vitamin C, with just one apple providing about 15% of the daily-recommended value. Correlations have been found between daily apple consumption and lowered risk of heart attacks, strokes, diabetes, and many other health conditions. The antioxidants and soluble fiber found in apples contribute to their role in disease prevention.

From what we know, it seems like all of us should make an effort to include apples in our diet. Luckily, it is apple season in New York and there are plenty of ways to make a fun trip out of harvesting these nutritious and tasty fruits. Several Dietitians and interns here at Nutrition Energy have recently taken trips to various apple farms in the greater New York area. All agreed that it was a fun way to take a break from the city and a chance to make several healthy dishes from the apples that were foraged. The farms we visited included Stuart's Farm in Westchester and Wickham Farms in Cutchogue on the east end of LI. These are just two of many different apple farms in the New York area, and apple picking is a great way to spend time with family or friends while contributing to your health.

Once you get your apples home, there are plenty of ways to make both sweet and savory dishes out of your harvest. Although we usually think of apples in desserts, these fruits are very versatile and can be added to salads, soups or cooked with meats to add a sweetness to the dish.  Below is a butternut squash and apple soup recipe that is perfect for fall.
 
Butternut Squash and Apple Soup
Recipe from Simply Recipes

 
Ingredients:
  • 1 medium yellow onion, chopped (about 1 cup)
  • 1 celery rib, chopped (about 3/4 cup)
  • 1 carrot, chopped (about 3/4 cup)
  • 2 Tbsp butter
  • 1 butternut squash, peeled and chopped, seeds discarded
  • 1 tart green apple, peeled, cored, chopped (squash and apple ratio should be 3:1)
  • 3 cups chicken stock or broth (use vegetable broth if cooking vegetarian)*
  • 1 cup water
  • Pinches of nutmeg, cinnamon, cayenne, salt and pepper
Directions:
  1. Heat a large thick-bottomed pot on medium-high heat. Melt the butter in the pot and let it foam up and recede. Add the onion, carrot, and celery and sautfor 5 minutes. Lower the heat if the vegetables begin to brown.
  2. Add the butternut squash, apple, broth and water. Bring to boil. Reduce to a simmer, cover, and simmer for 30 minutes or so, until the squash and carrots have softened.
  3. Use an immersion blender to pure the soup, or work in batches and pure the soup in a standing blender.
  4. Add pinches of nutmeg, cinnamon, and cayenne. Add salt and pepper to taste. Garnish with chopped fresh parsley or chives.

NYC Meal Delivery Services (Part 4): Providing all the enjoyment with none of the work

 
We have two more meal delivery companies this month, Good Eggs and Munchery:

Good Eggs
If you prefer local, fresh, Farmer's Market-esque foods and meals with completely sustainable practices, this is the service for you. There is no nutrition information available, but ingredients and recommended serving sizes are provided.
 
Why we like it: You can order seasonal bundles of fresh, organic produce straight from local farmers like the Citrus Avocado Duo containing 1 lb of avocados and 1 lb of oranges or the Early-Summer Harvest Bundle containing 3-4 lbs of the best vegetables available that week.
 
Keep in mind: Many entrees like the Rotisserie Chicken or Pork & Chicken Chipotle Tamale do not come with sides so vegetables or other sides should be considered in conjunction with these entrees. Not all items are available for delivery every day so choices may be limited. 
 
Delivery: Good Eggs is based out of Brooklyn and delivers to all of Brooklyn and parts of Manhattan with a $30 minimum and up to a $7.99 delivery fee. *Delivery is free on your first order. You need to order 2 days in advance and can change or add to your order any time before 11:59pm 2 days before delivery date. The delivery window is 2-4 hours from 11am-9pm. Cold items are packaged separately with ice packs.
 
Pricing: Entrees and recipe kits range from $3.59 - $12.99/serving.
 
Munchery
In-house chefs create and prepare unique dishes covering a wide spectrum of cuisines that change daily so there is always something new to try. Menu also varies by location. If you are unsure about what to order, check out the customer reviews of each item to see what other people had to say about them. Order in advance if possible as meals may sell out quickly.
 
Why we like it: All nutrition information is provided, including the breakdown of fat and carbohydrate types, as well as all ingredients and allergens. Meals for every type of eater are offered, and if a meal is gluten free, dairy free, nut free, vegan or vegetarian it is clearly noted. You can even filter the menu by allergen. Instructions for both the microwave and oven are provided. For every meal ordered, Munchery feeds someone in need through a local food bank. They also plant trees through the Conservation Fund to offset their carbon footprint.
 
Keep in mind: There are plenty of healthy options, but some options may contain up to 1200 calories per meal, so pay attention to your choices. Remember, everything in moderation is key! If you refer a friend to Munchery, they will get $20 toward their first order and once they use it you will get $20 as well. 
 
Delivery details: Meals are delivered in microwave/oven safe containers to be easily reheated and ready to be eaten in under 15 minutes. You can order items on-demand for delivery in 20-40 minutes with a $4.50 delivery fee, or you can schedule deliveries up to a week in advance for a $2.95 delivery fee, choosing from one-hour delivery windows between 3:30-9:00 pm.
 
Pricing: Sides and meals range from $3.95 - $15.95. 


Stay Tuned for our next set of reviews! 

A Note from Lauren...

Good luck to NYC marathoners and congrats to our athletes who have already completed the Kona IM Word championships and other fall marathoners - we are proud of you all! If you haven't yet made or finalized your nutrition plan for any events yet this year, make sure you do soon!  
 
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!
   
Sincerely,

Lauren Antonucci, Director
Nutrition Energy