November 2013
Issue: #24
In This Issue
Happy Thanksgiving!
As you prepare to gather together with family and friends for Thanksgiving, I encourage you to step aside from the hustle and bustle of meal and travel details for a few moments and give thanks for the joys both big and small in your life. 


I am thankful for the opportunity to share nutrition and wellness tips and ideas with each of you via this newsletter. 


For those of you looking for a lighter but still delicious version of several traditional Thanksgiving meal classics, click here for dietitian Toby Amidor's simple nutrition makeover tricks that are sure to please your guests.

Activity of the Month:
Indoor Rowing
Not as motivated to go for a run, hike or ride outdoors in the cold, wind, rain, or snow? Wanting to spice up your exercise routine? How about giving indoor rowing a try?  Many exercise facilities have indoor rowing machines or "'ergs" to use. This can be a nice introduction to this low impact, total body workout. However, to get the most out of indoor rowing, look for a class in your area. Set up much like spinning classes, indoor rowing classes have several ergs set up in a room with an instructor in the center. The instructor guides the class through proper positioning and technique before embarking on a 50-60 minute sequence of drills that work every major muscle group especially the legs. While it is low impact these workouts can be hard core so be sure to proceed with caution when getting started.
App of the Month: Cooking Planit
The Cooking Planit App will guide you through meal planning and keep you organized during the cooking process. To get started you can browse through featured menus or search by food preferences or food items you have on hand to create a custom meal.
Once you have a menu, the app then helps you organize a grocery list as well as structures the prep and cooking of each item on your menu. Step-by-step directions are provided to ensure everything is ready at the same time. WOW!  Download the app today and have it be your virtual sous chef for Thanksgiving and Holiday dinners. Click on the icon for more details.

Free                               available for iPad or iPhone devices

Sports Nutrition Gem:

Sports Bag Essentials


Headed to a spinning class after work,  a weekend soccer game or helping your kids get ready for their sports events? If so, here are several portable snack ideas to pack in a sports bag to fuel exercise.


1. Water Bottle


The American College of Sports Medicine (ACSM) recommends consuming 16 oz of fluid 2 hours before exercise along with 4-8 oz every 20 minutes during exercise followed by 18-24 oz within 30minutes after exercise.


2. Pre-Workout Snack

  • Banana
  • Box of raisins or other dried fruit
  • Sports bars (Look for bars with <200calories, 25-30 g carbohydrate, 6-10 g protein and < 6 g fat)
  • Peanut butter sandwich
  • Small packages of nuts

 3. Post-workout Snack

  • Shelf stable chocolate milk boxes
  • Trail mix
  • Small packages of nuts
  • Dried cherries or apricots
  • Peanut butter sandwich
  • Peanut butter to-go container with apple slices
  • Sports bars (see bar suggestions above)

These are a few ideas to get you started in thinking about and planning for hydration, pre-workout fuel and post-workout recovery. Prepare well for peak performance with smart fuel and food choices!


I  hope you enjoy this month's food, nutrition and fitness content. Please send me an email with nutrition topics that you would like to see featured in future newsletters
Have a Happy Thanksgiving! 
All the best,
Amy Reuter
Featured Recipe: Sweet Potato
Paired with slices of avocado, these quesadillas are a tasty and nutrient packed meatless meal. The smoked paprika and lime juice sprinkled on the sliced sweet potatoes  add  a spicy zing to each bite.
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