August Newsletter


In This Issue
Introducing Melanie Klesse MS, RDN!
All You Need To Know About Coconut Oil
Nutrition Gear Review
Nutrition Energy Team for Team Cindy Run for Research

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

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Issue: #106 (Updated) August 2019

Introducing Nutrition Energy's New Dietitian!

Dear Readers.

Unfortunately, we noticed a linking error within our last newsletter, sent out Tuesday, August 20th.  We have corrected this mistake and have included the updated version (All You Need To Know About Coconut Oil).  We apologize for any confusion.
         -Your Nutrition Energy Team

Introducing Nutrition Energy's New Dietitian!

We are excited to introduce Melanie Klesse MS, RDN

Melanie Klesse is a Registered Dietitian with a Master's degree in Clinical Nutrition from New York University.  Not someone who was athletic as a child or teen, Melanie ran her first mile outdoors when she was 22. Since then, she has completed 6 marathons, 21 half-marathons, and two Olympic-distance triathlons. She is passionate about empowering her clients to see beyond the story they've told themselves about who they are and push towards their own personal finish lines.
We hope you join us in welcoming Melanie to Nutrition Energy!  Melanie will be working evenings on Mondays and Thursdays in our Uptown location.  Please call our office at 646-361-6803 to schedule an appointment!

All You Need To Know About Coconut Oil

As promised in last month's newsletter, we'd like to discuss a little about coconut oil. From hair and skin products to "bulletproof "coffee, coconut oil is another one of those products you see added to everything and can be found everywhere. We'd like to clear up some confusion.
What is coconut oil and is it healthy for me?
Coconut oil is extracted from coconut flesh, leaving behind the fiber, carbohydrate and protein. As you may know, there are many different types of fats. The two major kinds found in foods are saturated fats (unhealthy fats that are linked with high blood cholesterol) and unsaturated fats (healthy fats that can reduce your risk of heart disease). Saturated fats make up 92% of coconut oil, which is actually a higher percentage than that found in butter. The American Heart Association recommends aiming for a dietary pattern that achieves 5% to 6% of calories from saturated fat. For example, if your body needs about 2,000 calories a day, no more than 120 of them should come from saturated fat. That's about 13 grams of saturated fat per day. Did you know that 1 tablespoon of coconut oil has about 12 grams of saturated fat? One tablespoon of coconut oil would use up almost your entire day's allotment! Saturated fats tend to increase your LDL (a.k.a the bad one) cholesterol in the blood and should be eaten sparingly to minimize your risk of developing heart disease. Also, unlike some other oils, coconut oil provides no vitamins or polyphenol antioxidant compounds like those found in extra virgin olive oil.

What about MCT's
Coconut oil is also spoken highly about relating to its composition. One of the compounds that makes up coconut oil are called medium chain triglycerides (a.k.a MCT's). Coconut oil is higher in MCT's than other oils and are digested differently by the body. MCT's are easily absorbed and able to be used as energy more rapidly than other sources of fat. For that reason, it's become a topic of discussion in the sports nutrition world. Although promising, research shows that it doesn't have the performance enhancing effects as expected. Studies done supplementing with MCT oil use 100% pure MCT oil extract. Although coconut oil is higher than other fat sources in this compound, its only about 60-70% MCT in composition.
Although higher in MCT's than other fat sources, no benefits have been shown for increasing sports performance when supplemented. Coconut oil is also high in saturated fat which has been inked to increase risk of cardiovascular disease. We recommend cooking/using other forms of oil that are unsaturated in nature such as canola and/or olive oil. In summary, you might want to stick with coconut oil for your hair and skin rather than putting it in your food.  

Nutrition Gear Review

Yes, you Should be Thinking About Gear to Carry Your Nutrition
Read On To Find Out What Might Help YOU Fuel and Hydrate Best!
     Summer is flying by, and Fall is already around the corner (We hate to say this out loud, but it is already August!), which means that Fall marathon/endurance sport season training is HERE! While we KNOW you've already been training consistently for a while now (you have been right!!??), have you been practicing your race day nutrition and hydration plan?  Now it the time to do that!
      As you are hopefully aware, proper fueling and hydration are paramount to your performance. Wearing gear that allows you to fuel and hydrate during your training sessions will keep you training strong, recovering well and practicing for your race day plan. Read on for some gear suggestions-figure out what you want to wear during training to enable you to meet your nutritional goals. Let's get this training fueled and beat that PR!!
Running Belts
Have you ever been about to head out for a run and realized you just don't have enough hands to carry everything you want to bring? Running belts to the rescue! These belts are designed to be lightweight yet functional and allow you to store pretty much everything you will need to optimize your fueling and hydration. In addition to your keys, metrocard or $20 emergency money, Gels, chews, bars, and powders can all be easily accessible and remind and enable you to stay on top of your nutrition game. Some belts also contain a holder for a water bottle. Go try a few one and ensure you get one that you find comfortable and functional for your needs. Remember, when exercising for 1-2.5 hours, 30-60 grams of carbohydrates should be consumed, so pack accordingly. For training sessions >2.5 hours, up to 90 grams of carbs can be ingested and absorbed-so plan for and practice that to see what your stomach can handle.          
Clothes With Extra Pockets
Gone are the days when our running gear had only one tiny pocket barely large enough to fit a single key. Fortunately, now many brands are making running/athletic clothing with various size pockets (see list below). I personally LOVE having large side pockets in my running tights and shorts. This upgrade in running gear makes it so much easier to carry not only your phone, but also fuel/food you'll need during your training/run. If you think of it this way, each pocket can easily hold from 20-45 grams of carbohydrate, making it easier to achieve your fueling needs. Yay to pockets and yay to carbs! Check out our May and June newsletters for more information on gels and powders.      
Hand Held Water Bottles
You are already aware that hydration is key for maintaining fluid balance, especially when it's extra hot and/or humid out (like it is for most of us training right now in August for fall events!) Since we think you will agree that it is pretty miserable trying to carry a regular water bottle while running, you will love the way many sports companies have solved this problem. Hand held running bottles strap onto your wrist and conveniently fit between your fingers while running. This makes it easy to sip on fluid during your run and keep you hydrated. Remember that most athletes sweat about 32-40 ounces per hour so replenishment is extremely is refilling your awesome hand held bottle during long training runs.
Leave This Gear Home On Race Day!
     While this gear is amazing in training, you may not want to carry it on race day and in many cases it is also not allowed. Camelbacks, backpacks, and vests are prohibited in most major events. Check the website for the marathon/event you will be going in order to learn their specific guidelines related to gear as well as what on-course nutrition fueling and hydration options are provided.  
     The way we see it, these gear items are great tools for helping us to practice our race day fueling while no one is out there handing us bottles and gels during our weekly long runs. Use these training runs and your new gear to build your nutrition strategy before competing, then know what will be served on your raced course and ensure you will be able to get most of what you need from aid stations (sports drinks, waters and gels are usually provided), then use your athletic clothing with pockets to carry the rest.
      Fuel well, train smart and have a great fall endurance sports season.

See below for some of our favorite products!
(Nutrition Energy is not affiliated with any of the brands listed)


Nutrition Energy Team for 6th Annual TeamCindy Run for Research

Nutrition Energy is excited to participate in the 6th Annual TeamCindy Run for Research 5K to benefit the Brain Aneurysm Foundation, which honors the life of Cynthia Lynn Sherwin. 

Our Nutrition Energy Founder Lauren Antonucci knew Cindy well and is excited to join the race this year to honor her.  For anyone who would like to join the NE team, please sign up HERE.  Race details are below:

A Note from Lauren...

This time of year rolls around and we always wonder where the summer went.  Not that the weather will change any time soon, but there's a definite shift in the air when the kids go back to school - the start of the transition to fall.

Speaking of fall...(I know! It's too soon to talk about fall!) - now is the best time to test out new equipment and nutrition for fall athletic events.  You want to practice your nutrition plan and train with products to race with weeks (or months!) in advance of your race.  That way you have plenty of time to adjust your plan if it doesn't quite fit or work for you.  The 3 items we touched on above are just small examples of the many products athletes use - and we've touched on hydration products in our June newsletter and sports gels in our May newsletter.  Please review these articles to help guide you to finding the best products for your needs.

Any 'back-to-school' tips you rely on for a smooth transition?  How about products you use to keep organized - whether at home, work, school, or on-the-go?  Tag us in your social media updates or let us know on Twitter  @NutritionEnergy , Instagram ,  or  Facebook.  We love trying out new products ourselves and get excited when our clients introduce us to something new!

Lauren Antonucci, Director
Nutrition Energy