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: #120 May 2020

Hello Nutrition Energy Friends!

As summer approaches and the weather is beginning to get nicer, you may be itching to spend more time outside while simultaneously scratching your nose as allergies take shape. If you're able to do any activities outdoors, we at Nutrition Energy strongly support that! By the end of the winter, vitamin D levels are probably on the low side, and the sunshine hitting your face will be a warm and welcome change. If you're not able to get outside, keep taking your vitamin D inside and enjoy some fresh breeze through an open window.
Last week we took a dive into food safety and hopefully answered your questions about what 's safe and the guidelines surrounding food shopping, food delivery, and takeout. Speaking of food delivery, this week we're going to explore the beauty that is delivery services. Right now, we're feeling grateful that the increased resources for food delivery are already set up and we can take advantage of using them. We want to offer another option to satisfy your meat craving without braving the super market or replacing your burger with lentils. Next week, we'll talk about fresh fruits and vegetables for those of you who prefer a plant based diet.

Part 1 - Nutrition

Meat/Fish Delivery Systems
Due to the uncertainty of super markets and the effort to limit contact with others, many of us have turned to food delivery services to (hopefully) get what we want. Below are some examples of services that offer sustainable and ethically-raised meat and fish services to assuage your yearning, and is something you can feel good about. Some of these may be on the pricey side, but if you don't eat meat or fish that often, we think it's worth the splurge.

Meat delivery services:
  • Omaha Steaks gives you many options of cut (sirloin, porterhouse) and specialty (grass-fed, bison) as well as other kinds of meat including burgers and bacon for when you really want something special (it's quarantine, treat yourself!). They go all out and can custom cut a steak, trim and debone it for you and talk you through all your beef needs over the phone.
  • Rastelli's prides themselves on responsibly raised, steroid-, hormone- and antibiotic-free beef. Starting as a brick-and-mortar store in New Jersey, they're first and foremost a true butcher, but also sources wild seafood caught by fishers in the natural environment.
  • Porter Road specializes in hormone-free, antibiotic-free, and pasture-raised meat sourced from Kentucky and Tennessee. They also offer subscriptions if you want to keep it simple and have delicious meat sent right to your door.
Fish delivery services:

Compared to frozen seafood from the super market that requires several steps to reach the consumer (and who knows how many steps), these companies streamline their process to reduce the amount of steps and time between the boat and consumer as much as possible. Usually by day 3 it arrives at your door, so you don't have to worry how long it's been frozen for.
  • Ocean Box offers subscription plans that deliver fresh, individually portioned (5 oz), and sustainable seafood to your door directly from the dock. They source from the same fishermen and purveyors, so you know they're reliable! The fish is packaged with all biodegradable and recyclable materials consisting of gel packs, liners, and a tray/film so there's no risk of toxicity.
  • Sea to Table boasts healthy, delicious sustainable seafood delivered to your door. This true family business offers responsibly caught fish flash frozen at peak freshness that's delivered within 3 days of your order, so you know it's always fresh! Also, everything is individually portioned (6 oz), so you don't have to worry about waste. A la carte and subscription services are available, making this an easy choice for any household.
  • Sitka Salmon Shares is unique in the way that they describe themselves as a CSA (Community Supported Agriculture) of the sea - a CSF (Community Supported Fishery). Members buy a share of the fishermen's harvest and receive a monthly seafood delivery. They offer different share options throughout the year, so depending on when you prefer to receive your share, this is a great option!

Recipe Corner
For this week's Recipe Corner, we turn to Nutrition Energy RD, Vanessa Chalmé for breakfast. Vanessa has been a Registered Dietitian in NYC since 2009, studying nutrition at NYU after moving here from France in 2001. Firmly believing in lifestyle choices and moderation, Vanessa's enthusiasm, French flare and vast nutrition knowledge offer her clients the ideal partner to guide them toward their nutritional goals.

As a mother of 5, Vanessa knows firsthand the challenges parents face on a daily basis. She understands the difficulties families encounter when working to establish healthy eating habits in children from a young age. The family meal still exists in her home, and so it can be in yours! Vanessa is a cancer survivor and her journey has definitely shaped her into who she has become today. She draws from her own inspirational insights and experiences to provide personalized recommendations and she has deep empathy for her clients and their struggles, medical or otherwise.
You can't take the French out of Vanessa, and her philosophy is simple: "a little bit of everything." There is no perfect diet; there is no magic bullet... it is about finding balance. In a world of information overload and decision fatigue, eating has become a little more complicated than it should be. Finding balance is about making smart, informed food choices most of the time. Vanessa will be able to help you find the harmony between what you really want and what you need. Everyone knows it is important to eat better and more nutritiously, but the hard part is putting it into practice and being inspired to get it done. Vanessa works with her clients to tailor their diets specifically to perfectly fit their own lifestyle.
Breakfast Tacos
Can be served for breakfast, lunch or brunch with a big salad on the side. Can make the tacos ahead of time and ask your kids to fill them up!
  • 8 in whole grain tortilla           
  • Baby spinach or chopped soft lettuce
  • Scrambled eggs
  • Avocado
  • Tomatoes
  • Any other veggies of your choice: mushrooms, peppers, onions...
  • Preheat oven to 450ºF
  • Shape your tortillas: take a sheet of aluminum, place your tortilla on top, spray a little cooking spray on the tortilla and place a ramekin on top. Wrap the foil with tortilla around the ramekin. Bake for 5 min.
  • Remove the ramekin with tongs and put upside down on a tray to bake another 2 min. Let cool down and then they will be ready to be filled.
  • Fill the tortilla: cook your eggs any style, add leafy greens, veggies, fresh herbs and season with salt and pepper.

Part 2 - Daily Movement

For our movement pillar this week, we want to introduce Coach Jonathan Cane and share a piece he wrote on working through the adversities of the current times in working toward your fitness goals. Coach Cane has been coaching endurance athletes for over thirty years. He holds a Masters Degree in Exercise Physiology and has past or current certifications from the USA Track & Field, American College of Sports Medicine, the National Strength and Conditioning Association, and USA Cycling. Jonathan coached for JackRabbit Sports from 2004-2017 and coached for Nike from 2002-2014. In addition, he is the co-author of Triathlon Anatomy, co-author of The Complete Idiot's Guide to Weight Training and has written for Metro Sports Magazine, NY Runner and Triathlete Magazine. He has been a featured speaker for Nike, New York Road Runners Club, Chelsea Piers Triathlon Club, The Hospital for Special Surgery, and TRIARQ.

" This is a crazy, scary, and uncertain time for all of us. Obviously, racing is off the table for a while. I realize that's a huge disappointment to those who were training for a marathon or other big race. Coupled with more important things that we're all dealing with, it's easy to lose focus, and in turn, lose fitness. My suggestion is that even though you aren't training for a specific and imminent race, it's best to still try to use the time productively if you can. For some maybe that means building a big mileage base. For others maybe it means diversifying your training in order to let a nagging injury heal or just to try something you've always wanted to. One way or another, if you can exercise without taking any risks, it's probably a good idea for both your physical and mental health.

" Though you can't meet for group workouts in the park or at the track right now, it doesn't mean that you're alone or without support. I've been finding that social media, as well as social exercise platforms such as Zwift and Strava have been helpful for me and for some of my athletes. For the cyclists among us, Zwift, coupled with your bike and a smart trainer, is a great way to do a group ride from the solitude of your home. I've been holding everything from casual "no drop" rides to solo time trials on Zwift. If you follow me on there, I'll be happy to include you. Strava is also a great way to interact with friends, teammates, coaches, and even competitors.

" And if/when you can *safely* do so, get outside. Just be respectful of yourself and those around you. If you're on social media, it's also a great way to stay engaged. I've been sharing my personal "pain patio" and "backyard bootcamp" on Instagram, and am loving seeing other people's setups. Follow me (@coachcane) and tag me with a photo of your current training grounds.

" I know we're mostly on our own now, but let's try to be "alone together" whenever we can."
Jonathan Cane

Part 3 - Mindfullness/Mental and Emotional Health

As we continue to focus on our mental health and mindfulness during this pandemic, we want to stress how important it is to take the time to reel in your thoughts and direct your attention inward. Last week, we began a series on the various forms mindfulness can take. Is thinking outside the proverbial box a better option for you compared to the traditional meditation route? We started off talking about coloring and explored its allure for adults. If coloring isn't your thing, don't throw in the towel (or the crayon box). There are so many different places and activities you can find peace in.

This week, we want to talk about de-stressing and working through anxiety with acting and improv. This may surprise a lot of you, but besides being a lot of fun, improv has shown to be very therapeutic because it requires you to be truly in the moment and mindful; it forces you to focus outside of yourself. Improv has been used in cognitive behavioral therapy and treatment for Alzheimer 's disease patients, but studies have shown that it is much more intuitive than scientific - it's a way to let go and be comfortable with not having control (which can be very liberating).

On your next mindfulness moment, invite the whole family to join you and have an improv party. Put a bunch of prompts in a hat and have each person choose one to act out. Try things like "visiting a dentist," "having your hair done," "wine tasting," "the first men in space," "on a spying mission," or "customer complaining to chef about a meal in a busy restaurant." Watch some reruns from Saturday Night Live for inspiration and let the creative juices flow! If you really want to dive in head first, The Second City offers online classes you can take advantage of.

As a little aside, we stumbled upon this podcast by Rich Roll, and we invite you to experience it for yourself. He's talking to IN-Q, a brilliant poet, about his latest book (also available in audio book) of poetry, Inquire Within. In their conversation, IN-Q challenges you to take a deep look inward to consider universal issues like love, loss, forgiveness, transformation, and belief through a different lens.

A Note from Lauren...

As always, the Dietitians at Nutrition Energy are here to support you during this difficult time, and  continue to offer telehealth nutrition sessions, (as video and phone sessions), for 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. If you, a friend, or family member could use some additional and  individualized help creating healthy nutrition, exercise and mindfulness habits right now, we are here to  help!

Lauren Antonucci, Director
Nutrition Energy