Weekly Healthy Working,

Learning, & Living

from Home Survival Guide   

In This Issue
Part 1 - Nutrition
Part 2 - Daily Movement
Part 3 - Mindfullness/Mental and Emotional Health
Nutrition Energy

Due to the Coronavirus, Nutrition Energy is excited to offer phone and virtual appointments to all our clients!

Working in collaboration with our professional colleagues, including physicians, coaches, and therapists, Nutrition Energy is available to any individuals who may desire/require nutritional counseling or medical nutritional therapy during this difficult time.  

We completely understand how challenging  it can be right now to buy food, plan meals and snacks, cook, and know when we want or need to eat. Some people tend to not be hungry under times of uncertainty or stress, while many others may turn to food during emotional times or when bored. We are here to help you navigate those challenges, and since we are doing phone and virtual video sessions right now, we can do virtual sessions with you right from your own home or even your kitchen. Let us help you listen to and acknowledge your hunger, or create a schedule for shopping, meal planning, cooking and snacking during this unprecedented time. 

If you, your family, or friends need help managing your blood sugar, cholesterol, or just need help figuring out meals in the kitchen please schedule a virtual appointment by contacting our office!

Nutrition Energy

57 W 57th St, Suite 1211
New York, NY 10019

55 Broadway, Suite 201
New York, NY 10006

Phone: 646-361-6803
Fax:  212-759-7400

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Issue: #117 April 2020

Part 1 - Nutrition

Grocery Store Swaps and Tips
Hello again, friends!

With each passing week of quarantine and social distancing comes another week in which we may also not be able to find all of the foods on our grocery shopping list when we actually make it out to the store. Whether you feel like you are in a groove with your current routine, or are struggling each day to figure out what works best for you and your family, it is all completely normal! This pandemic is new to all of us, and each of us are starting from scratch as we reconfigure most of our daily routines in order to adapt to this new normal. We, at Nutrition Energy, will continue to check in with you each week and want to know how you are doing! Please reach out (via email, phone or on social media) to let us know if there is anything you'd like to see us cover! We are all in this together, and we are here to support you and your ever-changing health goals.
As most of our normal life activities have been put on hold (good thing no one can see how much we need a haircut!), we know it 's for the best and everyone is in the same boat. For most of us, trips to the grocery store need to be limited, and we may not be able to purchase everything on our list even when we do make it there. We have all noticed that some aisles in the grocery store have been particularly lacking of the items we are looking for (has anyone been able to find toilet paper in a store recently?). Our Nutrition Energy Dietitians have certainly each noticed some intermittent scarcities as we follow the newly placed arrows down the one way aisles in the grocery store designed to limit our contact with others. We have observed that the meat cases and fresh produce sections seem to be especially bare at times. Today we will help you explore other options to your usual go-to food purchases, and hope they help you come home with more of what you need to feed yourself and your family well during this time.
If/when you can 't find what you are looking for in the produce section of your grocery store, don't panic - everything is going to be fine! Simply take a deep breathe in, then head to the freezer section. Rest assured that many frozen fruits and vegetables are just as nutritious, and in some cases more nutritious, than fresh ones, since they are picked at the height of ripeness, blanched, and quickly frozen for distribution. They ' re generally cheaper, too, so double score! If you're still striking out, try the canned aisle. For those of you who are keeping tabs on your blood pressure, look for canned fruits and vegetables without added salt first, but if those are nowhere to be found, whatever you come across will work - just give them an extra rinse to get rid of some of the excess salt. Our faves when we need to turn to canned veggies include canned spinach, asparagus and mushrooms. We also like artichokes (often found in little glass jars) and fruits canned in water or in their own juice. However you find and treat them, they will provide you with not only color, flavor and variety, but are also a great source of vitamin C - which helps to give your immune system a boost!
While the meat cases have been hit or miss, we have found that plant based protein sources have remained available. Luckily, these can be substituted for the animal protein that you may be used to using in your favorite recipes. Bonus: plant based proteins are more shelf stable and will therefore continue to serve you well a week or two from now. Plant based proteins also contain fiber, iron, folate, zinc, and vitamin B6. Below are 4 examples of plant based protein sources that can be swapped for meat.

1) Lentils are not only a great source of protein, but are also rich in both soluble and insoluble fiber, which can help lower cholesterol levels and keep your heart healthy - which is still something important to keep in mind even during this global pandemic. Other nutrients such as folate, iron, potassium, and manganese are found in these legumes as well.

How to include : Soups are an easy way to incorporate lentils into your diet (extra bonus for your health when you also pack in vegetables!). Last week, we gave you a great daal recipe, courtesy of our friend Richa. Our Director, Lauren Antonucci made it with her family and LOVED IT! Have you tried it? If/when you do, please share your final product with us on social media and tag us @NutritionEnergy!

2) Chickpeas have a nutty, buttery flavor and are a great addition to salads, soups, and stews. Eating them regularly and as part of a balanced diet can help prevent chronic diseases including diabetes, osteoporosis, obesity, and heart disease. Their high fiber content is great for bowel health and regularity, and overall long-term health.

How to include : If you ' re new to chickpeas, we highly recommend trying the Foul recipe below - courtesy of our friend, Melissa. If you ' re feeling adventurous and have the time, chickpeas can be blended into a paste and made into a veggie burger or meatless meatball (and a quick Google search will yield plenty of recipes to choose from based on what you have on hand).

3) Black beans boast both high protein and fiber content and also provide our bodies with much needed zinc, which can help boost immunity, which is something everyone can appreciate at this time. They're a great substitute for meat in many dishes, including burgers and meatballs. We challenge you to make some this week and see if your roommates or family members notice the swap! We'd be happy to provide you with recipes on this in the upcoming weeks if you need some inspiration.

How to include : A succulent taco bowl is the first thing we think of when highlighting black beans in a dish, and as is often our mantra, is also a simple way to add in some tasty vegetables as well. Be creative, throw in anything you like!

4) Tofu is one of the more common meat substitutes due to its "meaty" texture and versatility. It's rich in iron, calcium, B vitamins, and has been shown to help lower cholesterol levels. Whole soy foods may also alleviate symptoms of menopause.

How to include : Cube it up! Toss it in a sauté pan with some olive oil, spices, and vegetables and you're good to go. Mix it up with different spices (refer to last week's newsletter for ideas) to keep it interesting.

We are happy to provide you with two easy-to-make and delicious recipes, provided by some of our friends here at Nutrition Energy. The first is a Mediterranean/Lebanese recipe called Foul (or Foul Moudammas), shared with us by Melissa and Rowan. Some of you may remember Melissa's warm smile and friendly disposition from when she worked with us as our Admin in our Nutrition Energy office 2014-2015. This recipe is traditionally made and eaten for breakfast, but its versatility makes it enjoyable any time of day - hot, cold, freshly-cooked or reheated, whichever you're in the mood for! We made it last weekend and found the taste to be amazingly light and fresh, which give us the taste of spring we ' ve all been yearning for.
  • 2 cans chickpeas, drained and rinsed
  • 1 can fava beans (foul moudamas), drained and rinsed
  • 3 cloves garlic
  • ½ white onion, finely chopped
  • 1-2 tomato, diced
  • ½ to 1 bunch parsley, finely chopped
  • 3-4 radishes, chopped
  • ¼ cup olive oil (plus additional for topping)
  • ¼ cup lemon juice
  • Salt
  • ¼ tsp Pepper
  • 2 tsp Allspice
  • 1 tsp Cumin
  • ¼ tsp Coriander
  • ¼ tsp Cinnamon
  • ¼ tsp Ginger
  • ¼ tsp Nutmeg
  1. Combine chickpeas and fava beans in a pot and cover with water. Remove any foam buildup that forms on the water. Once the water is clear, add a large pinch of salt and put over high heat to bring to a boil. Then simmer for 5-10 minutes. Does not need to be covered.
  2. In a separate bowl, crush garlic into the lemon juice, then emulsify with olive oil.  Set aside.
  3. Using a slotted spoon, put the beans into your serving dish, reserving the liquid.
  4. Add the spices, additional salt, and the lemon-garlic-oil emulsification to the beans and mix thoroughly. An optional step here is to use a potato masher to lightly mash the beans (not all beans need to be mashed, just a variance in texture).
  5. Combine the beans with the onion, tomato, parsley and radishes. Using the reserved cooking water, add in small stages until desired consistency achieved. The texture should be moist but not soupy.
  6. Top with olive oil to taste after serving
Note: Combines well with Bulgarian kashkaval cheese, halloumi cheese, labne, cucumbers, Persian pickles, fresh mint, and Kalamata olives.
Our second recipe this week is a twist on a traditional favorite. It is a turkey meatloaf recipe, courtesy of L.F. Turner via her dad. I doubled this recipe earlier this week and made two loaves at once - one of which we devoured and the other I froze for another day/week. It will satisfy your comfort food craving, and you can absolutely substitute the ground turkey for whatever ground meat you prefer (and find!) in your supermarket. This recipe is a great way to "sneak in" vegetables for any members of your household who are not generally keen on indulging on those nutritional powerhouse foods visible on their plate.
Turkey Meatloaf
-Brought to us by L.F. Turner via her dad

  • 1-2 grated carrots (we grate them with the attachment of a food processor)
  • 1/2 large onion (also grated in the food processor)
  • 2 tablespoons tomato paste
  • 1/2 cup oatmeal
  • Worcestershire sauce - depending on the mix, we use anywhere between 2-5 tablespoons
  • Pinch of salt
  • 10 grinds of pepper
  • 1 egg
  • 1 tablespoon dijon mustard
  • 1 package of dried mushrooms, ground in a blender or spice grinder (alternatively, 5 thinly sliced mushrooms). NOTE: fewer if the meat is beef or meatloaf mix, more if turkey
  • 1.5 pounds ground meat (we use a mix of beef, pork and turkey - or any mix thereof, since nobody's got control of what's in the grocery store right now!)
  1. Preheat oven to 350º.
  2. Take all the grated vegetables (and sliced mushrooms if using) - and cook in a skillet with the tomato paste until everything is soft.
  3. In a bowl mix oatmeal, Worcestershire sauce, salt, pepper, mustard, mushrooms (if using).
  4. Add in the vegetables.
  5. After you've mixed everything together, then add the meat. Let the mix stand for 10 minutes before shaping it into a loaf on a lined sheet pan.
  6. Cook on a center rack for one hour.

Part 2 - Daily Movement

Benefits of movement

How are you doing on the movement/exercise front?
Are you scheduling time to move every day?
Are you keeping it interesting?

If you have been feeling lethargic more than usual and are unsure why that is, please know you are not alone. This feeling is likely due to a variety of reasons...one being a lack of movement. Your brain-body connection works both ways - just like your mood can influence your movement, your movement can affect your mood. Even if you feel like a walk around the block sounds like a marathon, your brain and body just might thank you if you make the effort to give it a try. We know that regular exercise in any form (e.g. aerobic, resistance, flexibility, balance) can help ease some of our feelings of depression, stress, and anxiety - emotions many of us are experiencing more of right now.

Movement has also been shown to boost our immune system by circulating lymph fluid throughout our bodies. Other benefits include stronger bones and enhanced brain health - so going for a walk in the morning before work may even help you focus and be more productive. Bottom line: just get moving! Try different activities to see what works for you on different days. If you feel stressed or anxious and are inclined to go for a run, might we suggest that you try yoga on e day this week. If you are feeling sluggish when you normally roll out your yoga mat for an energy boost, try taking a lap around the neighborhood if it is safe to do so, or put on some music and dance like no one is watching (because no one is!).

We cannot stress enough how important it is to be in tune with your body and the signals it is constantly trying to send you. Whenever you feel overwhelmed, stressed, etc., try to stop and take a few deep breaths. Ask yourself what you are feeling and what you actually need. Will moving around help you right now? Whatever your answer is, that is ok! It is just important to remember to ask yourself the question in the first place. Reminder to all of our overachieve r athletes reading this; if you ' re feeling rundown, acknowledge that and know that it is the right thing to do to skip a day of training. Pushing a workout in this state cannot only lead to over-training, but can also reduce your immune response. This leads perfectly into our final segment of our now weekly newsletter, Mindfulness.

Part 3 - Mindfullness/Mental and Emotional Health

This week we turn to two of our amazing friends, Stephanie Roth-Goldberg LCSW and Emily Fogle, LMSW, practitioners at Intuitive Psychotherapy NYC, for some much needed mental health tips during this unprecedented time. You will understand very quickly why we love them as you read their tips below. Stephanie is currently out on maternity leave, but Emily is currently available for virtual sessions. Their contact info can be found below.

1.   Create a sleep routine

It is hard to commit to getting enough sleep when we are all doing everything from home - working, eating, socializing, for some of us schooling our children. Commit to turning off technology and creating a regular night routine. Maybe do a few minutes of meditation or read a hard copy book or magazine in bed.  If you have an old alarm clock, plug it in and use that so you can distance yourself from the news when you wake up even if it is only for a few minutes. If you are using your phone you can set an alarm as a reminder of bedtime. Creating and maintaining a sleep routine will help us face each day with a little more energy. 
2.  Don't feel pressured to do anything. 

A pandemic is an unknown time. Nothing prepared you for this and there are no rules.   You have to check in with yourself regularly to see what is working for your mental health.  If you are finding that keeping a daytime routine and structure is containing and helpful then continue that. If you are finding that a routine feels too rigid, ditch it and follow your feelings to meet your needs each day. 
3.  Eat regularly and don't monitor what you're eating.

Access to food is a problem for some people right now, grocery deliveries are hard to come by, going to the store may be doable for some, but for others it feels too risky.   Honor you hunger and eat what you have access to. If you want to get creative with the ingredients you have, awesome, if canned soup is getting you by, also fine! Just because we may be less active than normal doesn't mean we need to eat less. Our bodies and brains need food. Food can be comfort and we can all use all the comfort we can get without judgment or fear. 
4. Move your body.

You don 't have to do a structured workout, but moving your body is a good way to connect with yourself and disconnect from the news, work, or whatever other stressors you have going on. We are used to walking a bit more, even if it is as a commute. We need to commit to some kind of movement, a slow walk, yoga, or a hard run, whatever your body is feeling would be helpful. I recommend getting outside each day if you can.  Fresh air is good for creativity and even though so many fitness instructors are live streaming workouts, being disconnected is helpful. 
Stephanie Roth-Goldberg , the founder of the Intuitive
 Psychotherapy NYC, is an interactive, psycho-dynamic psychotherapist. Her clinical areas of specialty include treating eating disorders and disordered eating from a Health at Every Size paradigm. As a weight-inclusive
 paradigm, HAES guides Stephanie's work with clients in all aspects, including movement. She is deeply committed to helping individuals in all sizes find a movement practice that feels joyful and affirming.
Stephanie Roth-Goldberg, LCSW, she/her
Psychotherapist, Certified Intuitive Eating Counselor
(p) 646-481-8371
Emily Fogle LMSW (she/they), holds a Master of Social Work from NYU. As a clinician, Emily approaches their therapeutic work through a psychodynamic lens. Emily has studied the foundations of Relational Therapy, CBT, DBT, and Intuitive Eating and enjoys drawing on these techniques to best suit the client's needs. Emily is a queer non-binary femme who looks to draw on her personal and professional experience in the queer community when working with her clients. She has a particular interest in working with people with disordered eating patterns, those identifying as gender non-conforming, those facing identity-related questions, those with anxiety and/or depression, emerging adults, and questions with life transitions. Emily obtained a Bachelor of Science from Purdue University where she was a student-athlete swimmer, competing at the 2012 & 2016 Olympic Trials. They look to their 20+ years of competitive swimming to inform their framework when working with competitive athletes in therapy.
Emily Fogle, LMSW, she/they
(p) 646-389-0274 
(e) emily@intuitivepsychotherapynyc.com

As always, if you need help, feel free to reach out to us, and together we will get through this.

A Note from Lauren...

We hope our weekly newsletters are helpful to you during this trying time.  Please do let us know if there are any specific topics you would like us to cover and we will do our best to oblige!  Also, send us some of your favorite, family, or comforting recipes you are making - we'd love to try them ourselves and feature them in our future newsletters!

As always, we encourage you to reach out to us (via email: info@nutritionenergy.com, by phone: 646-361-6803 or on social media @Nutritionenergy  o n Instagram, @Nutritionenergy on Twitter, and Facebook , to let us know what you need to hear about, and what you'd like to hear about in our next newsletter. 

Remember that our Dietitians at Nutrition Energy are here to support you during this difficult time, and are offering both phone and video sessions to both existing and new clients in order to help support you continuing (or beginning) to work towards your health and fitness goals in the best way possible. And it may even be covered by your health insurance. If you, or a friend or family member could use some additional and individualize help creating healthy nutrition, exercise and mindfulness habits right now, we are here to help!

Lauren Antonucci, Director
Nutrition Energy