April Newsletter


In This Issue
Spring Into Hydration!
A Note from Lauren...
A Note from Lauren...

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

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Nutrition For Busy and Active Moms and Families
Hosted By:
Leukemia & Lymphoma Society's 
Moms In Training
(All are welcome!)
Saturday, May 4th
Time & W here: 
(Details to come: follow Lauren @nutritionenergy on Twitter or Instagram)
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

Sports Nutrition For Endurance Athletes
Hosted By:
Empire Tri Club
(All are welcome!)
Tuesday, May 7th
6:30 PM
Columbus Circle
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

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Issue: #102 April 2019

Spring Into Hydration!

The saying, "April showers bring May flowers" got us thinking...about hydration! Just as April showers prepare plants and greenery for the coming months of sunshine, the shift in weather means that we should focus on hydration and adequate fluid replacement as the temperature begins to climb. There is never a one-size-fits-all when it comes to nutrition, and neither is there for hydration.

There are many sayings that are perpetuated regarding water intake and hydration. Drinking your 8x8 is one you may have heard before. 8x8 stands for 8, 8-oz glasses of water/hydrating fluid daily. While this is a good mantra and starting point, it is not entirely accurate, as we are each different sizes, with widely varied sweat rates and exercise levels. A better rule of thumb is to aim to drink half your body weight in fluid oz each day. So for 120# person you would aim for roughly 60 oz (2 liters, or the old 8 x 8). For 160# person, you may need more like 80 oz/day or 10 x 8.

Another important note about hydration and fluid intake is that you really want to spread your fluid intake our throughout your day. Dehydrating yourself all day because you are "too busy to drink", then chugging all 2 liters of fluid in the 1 hour before or after dinner is neither a good hydration plan, nor is it going to help you sleep when you need to wake up to urinate all night long. As needed, set reminders on your phone or computer and let your device remind you to drink. Or make sure you have a fun mug or water vessel to use while at work, and another lighter and portable version to carry around with you when you are on the go. In case you need some scientifically proof to back up these recommendations, and to really motivate you to drink enough, The European Journal of Clinical Nutrition's article, "Water as an essential nutrient: the physiological basis of hydration," discusses the importance of hydration and water for vitality. While water makes up the majority of our body (about 60%), it's often a forgotten aspect of nutrition. Water input includes that from beverages, food and metabolic water; water output is done via the urine, skin, respiration and feces. quier and Constant conclude: "The optimal functioning of our body requires a good hydration level. The regulation of water balance is very precise and is essential for the maintenance of health and life."*.

For all of you active individuals out there (and we hope that is most if not all of you!), The American College of Sports Medicine (ACSM) supports the need for hydration for performance and reports that "even mild dehydration - a body water loss of 1 - 2% - can impair cognitive performance."         W ater is important in many bodily functions including:
  • Nutrient Transport
  • Body temperature regulation
  • Lubrication of joints and internal organs
  • Helps preserve cardiovascular function
Not to mention water's potential role in body weight maintenance and cognitive performance.

The Academy of Nutrition and Dietetics recommends monitoring hydration via urine color and sweat loss, two mechanisms which account for individual differences. In order to accurately measure hydration, you should assess urine color first thing in the morning. The Academy explains, "Straw or lemonade colored urine is a sign of appropriate hydration. Dark colored urine, the color of apple juice, indicates dehydration. Bright urine often is produced soon after consuming vitamin supplements." Sweat loss is an indicator of hydration status during exercise. You can measure sweat loss by weighing yourself before and after exercise (make sure to weight yourself without clothes on both prior to and after your workout). Body weight changes will be a result of fluid loss.

It's easy to forget to hydrate, especially when you don't see hydration-loss manifest physically (this does NOT mean your body isn't losing fluids). Since it is still April, which in NY means unpredictable weather and temperature changes from day to day, it is important to be particularly mindful when exercising in cold temperatures or in the water, both instances in when you may not think you're sweating. Changes in air temperature, humidity, exercise intensity, duration of activity and overall fitness will all affect your fluid loss, and thus your fluid replacement needs. As you'd imagine, temperature increases result in increased sweating and greater fluid loss, so too does increased exercise intensity and duration. Even more surprising, (according to the surprised looks on our clients faces when we tell this this fact), the fitter you get, the more you will sweat. As we increase our fitness outreach bodies adapt, increasing fluid (sweat) losses to maintain our body temp and prevent overheating. The bottom line is that fluid needs are higher for highly trained athletes than for less fit individuals, and your fluid needs will increase as you get into better shape. Of course this does not mean that only highly trained athletes sweat a lot, nor that it isn't possible for a highly trained athlete to sweat less. As in most things, genetics still play a role here. Some people simply sweat less than others and vice versa.

While proper hydration is vital, there is such a thing as over-hydration. While a rare condition, hyponatremia, or water intoxication, can occur when someone consumes a very large quantity of water in a short duration of time (or while loosing water to sweat), and cannot rid itself of the excess fluid. Hyponatremia is very avoidable. Our best advice is to check your sweat rate during a few sweat sessions (Find our Sweat Test HERE!) and then ensure you are getting in approximately what YOU need.

Of course we can, and should, take in a decent percentage of our total fluid needs from food...by consuming a wide variety of and adequate servings of fruits and vegetables, yogurts, soups and other high-water content foods. Check out this list below and make sure you include some of your favs from this list on a daily basis.
Foods + High Water Content
  • Watermelon - water content: 92%
  • Strawberries - 91%
  • Celery - 95%
  • Cucumbers - 95%
  • Lettuce - 96%
  • Cantaloupe - 90%
  • Peaches - 89%
  • Oranges & Grapefruit- 88%
  • Zucchini - 94%
  • Tomatoes - 94%
  • Cauliflower - 92%
  • Cabbage - 92%
  • Cottage cheese - 80%
  • Plain Yogurt - 88%
*( Jéquier, E, and F Constant. "Water as an Essential Nutrient: the Physiological Basis of Hydration." European Journal of Clinical Nutrition, vol. 64, no. 2, 2009, pp. 115-123., doi:10.1038/ejcn.2009.111

Spring Recipes

My favorite part of Spring is the return of Farmer's Markets and the increase of fresh, seasonal produce.  I enjoy the transition from warm, comfort food to lighter, fresh fare and love getting lost amongst the stalls of colorful fruits and vegetables, planning what I'm going to make for dinner.

Below are some easy dinner recipes, using seasonal produce, that will tickle those taste buds into Spring flavors! (All recipes adapted from Williams-Sonoma Weeknight Fresh & Fast, by Kristine Kidd (Williams-Sonoma, 2011).)

Chicken Sauté with Sugar Snaps and Asparagus

Servings: 2

Prep Time: 25 minutes

Cook Time: 15 minutes



  • All-purpose flour for dredging
  • 10 oz. chicken tenders
  • Coarse kosher salt and freshly ground pepper, to taste
  • 2 Tbs. olive oil
  • 1 bunch thin asparagus, about 1/2 lb., ends trimmed
  • 1/2 lb. sugar snap peas, strings removed
  • 1 cup low-sodium chicken broth
  • 1 Tbs. minced fresh thyme, plus more for garnish
  • 1 Tbs. minced fresh chives, plus more for garnish
  • 2 Tbs. fresh lemon juice
  • Lemon zest strips for garnish (optional)


  1. Spread flour on a plate. Cut the chicken tenders in half crosswise. Season the chicken with salt and pepper, then dredge in the flour.
  2. In a large nonstick fry pan over medium-high heat, warm 1 Tbs. of the olive oil. Add the chicken and sauté until just cooked through, about 5 minutes. Transfer to a plate.
  3. Add the remaining 1 Tbs. olive oil to the pan and reduce the heat to medium. Add the asparagus and sauté for 1 minute. Add the sugar snap peas and increase the heat to medium-high. Season the vegetables with salt and pepper and sauté for 1 minute. Add the broth and bring to a boil, stirring to scrape up the browned bits from the pan bottom. Cover the pan and boil until the vegetables are almost crisp-tender, about 3 minutes.
  4. Return the chicken to the pan. Add the 1 Tbs. thyme, the 1 Tbs. chives and the lemon juice. Simmer uncovered, stirring almost constantly, until the sauce thickens and coats the chicken, about 2 minutes. Adjust the seasonings with salt and pepper.
  5. Divide the chicken and vegetables between 2 warmed plates, and garnish with thyme, chives and lemon zest strips. Serve immediately. Serves 2.

Roasted Salmon with Thyme Vinaigrette

Servings: 2

Prep Time: 20 minutes

Cook Time: 15 minutes



  • 1/2 Tbs. Dijon mustard
  • 2 tsp. Champagne vinegar or white wine vinegar
  • 2 1/2 Tbs. extra-virgin olive oil, plus more as needed
  • 1 Tbs. minced shallot
  • 2 tsp. minced fresh thyme
  • Coarse kosher salt and freshly ground pepper, to taste
  • 1 salmon fillet, about 3/4 lb.
  • 3 cups mixed baby lettuces


  1. Place the mustard in a small bowl and whisk in the vinegar. Gradually whisk in the 2 1/2 Tbs. olive oil. Mix in the shallot and thyme. Season the vinaigrette with salt and pepper.
  2. Brush a small baking dish with olive oil. Place the salmon, skin side down, in the dish. Spoon half of the vinaigrette over the salmon. Marinate at room temperature for 15 to 20 minutes, or refrigerate for up to 1 hour.
  3. Preheat an oven to 425°F.
  4. Roast the salmon until it is almost cooked through, about 15 minutes. Let it rest while preparing the salad.
  5. In a bowl, toss the lettuces with the remaining vinaigrette. Divide the salad between 2 plates. Cut the salmon in half and put 1 piece alongside the salad on each plate. Serve immediately. Serves 2.

Chicken Breasts with Lentil-Radish-Mint Salad

Servings: 4

Prep Time: 25 minutes

Cook Time: 40 minutes



  • 1 cup brown lentils, picked over and rinsed  1 small red onion, cut in half
  • 1 bay leaf 
  • 2 tsp. coarse kosher salt, plus more, to taste
  • 1 tsp. plus 2 Tbs. red wine vinegar 
  • 2 large celery ribs, finely chopped
  • 1 large bunch radishes, trimmed, quartered lengthwise and sliced
  • 7 Tbs. minced fresh mint
  • 3 Tbs. Dijon mustard 
  • 1/2 cup plus 2 Tbs. extra-virgin olive oil
  • Freshly ground pepper, to taste
  • 4 boneless, skinless chicken breast halves, each about 6 oz. 
  • All-purpose flour for dredging 


  1. Put the lentils in a saucepan and add water to cover by 2 inches. Add 1/2 of the onion and the bay leaf and bring to a boil over high heat. Reduce the heat, cover partially and simmer until the lentils are just tender, about 30 minutes. Remove from the heat and stir in the 2 tsp. salt and the 1 tsp. vinegar. Drain the lentils and transfer to a bowl. Remove and discard the 1/2 onion and bay leaf. Finely chop the remaining 1/2 onion. Stir the onion, celery, radishes and 3 Tbs. of the mint into the lentils. Set aside. Put the mustard in a small bowl. Whisk in the 2 Tbs. vinegar. Gradually whisk in the 1/2 cup olive oil, then mix in the remaining 4 Tbs. mint. Season the dressing with salt and pepper. Set aside 3 Tbs. of the dressing to use as a sauce. Mix enough of the remaining dressing into the salad as needed, and season with salt and pepper.
  2. Working with 1 chicken breast half at a time, place on a sheet of waxed paper and cover with a second sheet of waxed paper. Using a rolling pin, pound the chicken a few times to flatten slightly to an even thickness. Transfer the chicken to a plate and season with salt and pepper. Spread the flour on another plate. Dredge the chicken in the flour, shaking off any excess. In 2 large nonstick fry pans over medium-high heat, warm 1 Tbs. olive oil in each. Add 2 chicken breast halves to each pan. Cook the chicken, turning once, until cooked through, 4 to 5 minutes per side.
  3. Transfer the chicken to a cutting board and cut into slices. Arrange the chicken on warmed plates and spoon the lentil salad alongside. Drizzle the chicken with the reserved dressing and serve immediately. Serves 4.

Introducing Our New Admin Assistant

Brandy is our new Administrative Assistant, she moved from southeastern Connecticut to NYC. She is a passionate long-distance runner and ran in the 2018 NYC marathon this past year. She is planning on joining the Central Park Track Club. Brandy's other hobbies include creating healthy recipes and exploring New York with her dog Ellie.  She is excited to start this new journey at Nutrition Energy. 

We want to thank Kelly for her time with Nutrition Energy and wish her the best of luck!

A Note from Lauren...

With the warmer weather returning, more and more runners will be flooding the streets and parks, training for this year's races.  If you ever wanted to train for an event, but didn't know where to start - there are many great organizations in the city that offer training and a team atmosphere.

If you've kept up with our newsletters or social media accounts, you might often see mentions of Team in Training, Moms in Training, Empire Tri Club, and New York Road Runners (NYRR).  These are organizations I work with often by giving nutrition talks for their members to help them fuel and prepare for their training and races.  I highly recommend looking into these great teams for support.

Continue to follow us on Twitter  @NutritionEnergy , Instagram ,  or  Facebook  for fun updates, recipes, and inspiration!
Lauren Antonucci, Director
Nutrition Energy