April Newsletter

In This Issue
Time for Health and Wellness Spring Cleaning!
Spring into Running with Maximal Energy!
A Note from Lauren...
Nutrition Energy
In the News!

 8 Snacks to Maximize your Workout Recovery
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

**Upcoming Events**

Moms in Training: Nutrition Clinic for Moms in Training and Their Families
When: Sat, May 7th
Time: 10 AM
72nd St Transverse in Central Park
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

Sports Nutrition for Short Course Triathletes Sprint and Olympic Distances 
When: Thurs, May 12th
Time: 7 PM- 8PM
Asphalt Green 
555 E 90th St
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN
Open and Free for all Asphalt Green Tri Members. If not a current member please email us to be added to the guest list.

Sports Nutrition and Hydration for Athletes: Dubunking Sports Nutrition Myths
Thurs, June 16th
Time: 6:30 PM
Where: Priority Fitness
411 7th Ave, Brooklyn
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

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Issue: #66April 2016
Time for Health and Wellness Spring Cleaning!

It is officially Spring and a great time for Spring Cleaning. Holiday Season is now well behind us, New Year's resolutions may have started off strong but are possibly dwindling, the weather is getting nicer and it's finally time to put away the baggy sweaters and bulky winter coats! This all means we are ready to give ourselves a health and wellness Spring Cleaning! April is the perfect month to get back on track. Whether we want to just check in with ourselves to make sure we are doing what we need to be doing or we want to start from scratch, here are some helpful tips:
1.      "Breakfast is the most important meal of the day". This isn't just something your parents told you to get you to finish your food, it's true! It not only gives us the energy to start the day, eating breakfast speeds up our metabolism. Instead of skipping this meal, make sure to leave yourself enough time in your morning routine. If mornings are tight, you might want to try something that can be prepped the night before and ready to go in the AM. A great choice would be overnight oats! Here's a great recipe (Almond Butter, Strawberry & Banana Overnight Oats with Chia Seeds from Ambitious Kitchen)

  • 1 medium ripe banana, mashed
  • 1 1/4 cups Almond Breeze Almondmilk Unsweetened Vanilla
  • 1/2 cup nonfat vanilla Greek yogurt
  • 1 cup gluten free rolled oats
  • 1 tablespoons chia seeds
  • 10 strawberries, diced
  • 2 tablespoons almond butter
Add banana, Almond Breeze Almondmilk and vanilla Greek yogurt to a medium bowl and stir until well combined and creamy. Stir in oats, chia seeds and strawberries. Divide evenly into two mason jars or plastic containers, then cover and place in fridge overnight. Once ready to serve, top each overnight oat serving with 1 tablespoon of almond butter and a few extra banana slices and/or strawberries, if desired. If you like crunch, add chia seeds.
2.      Whether you are home or at the office, don't forget the importance of being active! Even if it is just a 15 minute walk during your lunch break or a quick workout in the evening, a little bit of physical activity each day can go a long way. Being physically active can help you sleep better at night, have stronger muscles and bones and stay at or get to a healthy weight.
3.      Cook whenever you can! It's definitely easier to grab something on the go or buy something that looks appetizing at the supermarket takeout stands. Don't take the easy way out when it comes to your health and nutrition. Homemade fresh food is the way to go when possible because it allows us to use fresh ingredients and to know exactly what is going into our food. Meal prepping and planning can be very helpful. A good idea would be to make your shopping list over the weekend and do your shopping on Sunday or Monday for the week.

4.      Hydrate! Drinking water is something we often forget to do especially if we are super busy. Up to 90% of our body is composed of water. We need to replenish the water that is being lost continuously through sweating, breathing, urinating etc. Try flavoring your water with lemons or citrus  (especially tasty this time of year) to get you to drink more.
5.      Everything is more fun when you do it with other people! Find someone to share your exercise journey with. It's better to have someone who can support you and help you reach your full potential. Compare your tracked steps with a friend. Who doesn't like a little competition?
6.      Don't lose sight of the importance of good nutrition and exercise on your health. Our health is the most important thing and though we can't control everything, there are some things we can do to help our bodies work their best!

Spring into Running with Maximal Energy
Nutrition Energy Dietitian's Top Foods for Runners:

Whether you are already a trained runner, or thinking of taking up running outside as the weather is getting nicer, nutrition is key for athletes! We have worked with thousands of runners over the years, and can help you avoid the "nutritional pitfalls of runners". While you do need to fuel your runs, running should not be used as a justification to consume more junk food. Yes, you do need more calories as your training increases, but it is easy to overdue it if you are not careful. On the flip side, increasing your intake from fueling, (mostly) healthy foods, is imperative to your training, recovery and overall health. Here are Nutrition Energy's top five best foods for runners this spring: 

1. Eggs: A great source of complete protein, and so easy to make-incorporate this nutritional powerhouse into your diet. Eating the right amount of protein each day is especially important for any athlete's body-and runners are no exception. Adequate protein is necessary to help muscles recover from workouts, and to build strength. Luckily, eggs are a super versatile food we can use in many ways. Try them anytime of day; scrambled, hard-boiled, as (veggie!) omelets or baked as frittatas. One of our favorite recipes created by our Nutrition Energy Director, Lauren Antonucci, for the NYRR website is:


Spring Thyme Frittata: (Recipe)
1 cup asparagus, chopped into 1-inch pieces
6 oz portobello mushrooms, cleaned and chopped
cup chopped yellow onion
2 garlic cloves, minced
4 oz goat cheese
2 large egg whites
4 large whole eggs
1 tsp extra virgin olive oil
2 sprigs fresh thyme
4 slices multigrain bread, toasted
Preheat oven to 450 degrees F.
Cook asparagus in boiling water for two minutes, drain, pat dry, and set aside.
Whisk egg whites and eggs in a small bowl. Stir in the asparagus and goat cheese.
In a large ovenproof skillet, heat olive oil on medium. Add onion and garlic, cook for one minute. Add Portobello mushrooms and cook until tender.
Pour egg mixture into pan, stir once, then let sit two minutes, or until edges begin to set.
Place pan in oven and bake for eight minutes.
Per Serving (with toast): 355 calories, 16g fat, 8g saturated fat, 234mg cholesterol, 456mg sodium, 27g carbohydrates, 5g fiber, 22g protein  


2.     Pistachios: Packed with protein and potassium, these nuts are a good addition to a runner's diet. When we sweat during intense exercise, we loose not only fluids and sodium, but also potassium, which is important for regulating water-balance in the body. So another great reason to eat Pistachios is to help with recovery by replenishing our potassium post run. Try adding a handful of shelled pistachios to your salad or grab a bunch as a snack. Bonus info for calorie counting or weight conscious runners, approximately 32 nuts contain just 90 calories. Buy them with their shells on! We think they are more fun to eat that way, and they certainly take more time to eat...so we are less likely to over consume without thinking!


3.    Sweet potatoes: A great source of manganese and copper, these tasty spuds will help you make up for two important minerals many runners are often lacking; Copper and Manganese. Adequate copper is necessary for iron absorption and red blood cell formation. Manganese helps our bodies protect against free radical damage and inflammation that comes from the additional intake of oxygen during running. We recommend baking or microwaving whole sweet potatoes for a quick fix, or cut them up, sprinkle with cinnamon and have yourself some sweet potato fries. They are also a great vegetable to add to soups, and even make great pre-run snacks.


4.   Whole-grain bread: Yes, runners do need more carbs to fuel their workouts, but the type of carbohydrate we eat is important to overall energy and overall health. Make a conscious decision to make at least 50% of your carbs better quality, (higher fiber, higher protein whole grain).  Try whole-grain bread topped with nut butter and sliced banana for a great pre-run snack or lunch.


 5.   Dark chocolate: If you are looking to indulge, here is the place (in moderation of course!) Dark chocolate has been found to lower blood pressure and recent studies have shown that epicatechin, the healthy flavonoid found in dark chocolate, has been helpful in workout performance. This healthy flavonoid was found to bind to muscle receptors, which helped reduce fatigue. Remember, the greater cocoa percentage, the more benefits we get (milk chocolate doesn't compare).  Enjoy a square or two of dark chocolate as a treat, or try adding cocoa powder to Greek yogurt for a yummy pudding-like treat! 

A Note from Lauren...

Spring is has officially sprung!  April not only marks the beginning of Spring but it is also Cancer Control and Autism Awareness Month. Join a team for a run or walk to spread awareness. April is also the perfect time to check in with your health care professionals to ensure your health and wellness. 
Congratulations to all Nutrition Energy clients, teammates and friends who ran the Boston Marathon and the NYC Half Marathon! We saw many of you in our office in preparation for both races, and hope our advice propelled you to the finish line well fueled and feeling great! We look forward to continuing to help ensure you meet your training and racing needs throughout the 2016 season.
As always we are here to help you whether you are training for a marathon, motivated to lose weight or looking to feel your best. Whenever 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