June Newsletter


In This Issue
Team Nutrition Energy for the TeamCindy Run
Beat the Heat - Staying Hydrated on The Run
'Tis the Season...for Fresh Seasonal Produce!

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

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Issue: #104 June 2019

Nutrition Energy Team for 6th Annual TeamCindy Run for Research

We are honored to announce the creation of the Nutrition Energy Team for the 6th Annual TeamCindy Run for Research 5K to benefit the Brain Aneurysm Foundation!  

TeamCindyTM honors the life of Cynthia Lynn Sherwin and promotes widespread public awareness of the dangers of a ruptured brain aneurysm - the sudden and silent killer that took her life. A brain aneurysm is a weak bulging spot on the wall of a brain artery, very much like a thin balloon or weak spot on an inner tube. Aneurysms continue to take the lives of thousands of people each year.
Cindy was an elite fitness instructor and nutritionist who had dedicated her life to examining the close relationship between nutrition and fitness and worked tirelessly to inspire those around her. She made appearances on national television shows such as The Today Show and Celebrity Fit Club, was on the Advisory Board of Fitness magazine, contributed to UsWeekly, the Daily News among others. She was a spokesperson for Vitamin Water and enjoyed educating elementary and middle school aged children on the subject of health and wellness. She was herself an elite athlete who successfully completed the New York City marathon five times and had competed in numerous triathlons. The Ironman, the ultimate triathlon, was a personal challenge, and one she had dedicated herself to with energy and passion. Tragically, she was struck down at the young age of 33 while training for her first Ironman, Lake Placid 2007.

All net proceeds from this event will benefit the Brain Aneurysm Foundation whose mission is to: (1) promote early detection of brain aneurysms by providing knowledge and raising awareness of the signs, symptoms, and risk factors of brain aneurysms; (2) work with medical communities to provide support networks for patients and families, as well as to fund research that will improve patient outcomes and save lives.

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 participate in the race, or to join the NE team, details are below:

Date: Saturday, September 14th

Location: Riverside Park, NYC
                 103rd and Riverside Drive

Event Schedule:
8:00 am - 9:30 am       Day of Registration/Packet Pick-up 
9:30 am - 9:45am        Team Recognitions/Speeches
9:45am - 10:00 am      Race Warm-Up
10:00am                      5K Run/Walk Begins
10:30am - 12:00 pm     After Party, Awards, Free Lunch!

  • Adults: $35 through 8/30/19                                                        $40 8/30/19-9/13/19                                                        $45 9/14/19 
  • Youth (12 & under) and Students: $20 through 9/14/19
  • Register by 8/30/19 to be guaranteed a great looking race day T-shirt!
  • Can't make it to the event but would like to support the cause? Register as a "virtual" participant for $50 by 8/30/19 and we'll send you a race day T-shirt!
For more information, please visit: http://give.bafound.org/2019TeamCindyrun

To register with the Nutrition Energy Team - or to donate! -please visit HERE!

Beat the Heat - Staying Hydrated on The Run!

We know you already realize it is important to stay properly hydrated, but with summer final descending upon us, and temperatures outside steadily rising, now is a good time to revisit this important topic in more detail. This is, of course, important for each and every one of us...and even more so for all physically active individuals and athletes. Our bodies need to regulate our internal temperature within a narrow range in order for us to function properly. One of these ways it does so -as we are all well aware, is by producing sweat to cool us down when temperatures are high. When we sweat, our body removes heat as fluid evaporates from our skin. This leads to increased total fluid/hydration needs as well as an increased need for sodium to replace what is lost in sweat.

The hotter the temperature, the more we sweat, and the more water and sodium are lost from the body. You may have heard that there are several key electrolytes which are lost in sweat. These include sodium, potassium, chloride, magnesium, and calcium; all of which are vital to cellular functioning. Of these electrolytes, sodium is of most concern, since it is lost in higher concentrations in sweat compared to the rest. This means that in order to maintain optimal hydration, we need to think about, and replenish both fluid and electrolyte losses. While water is a great hydrator for daily fluid needs, and short duration exercise under normal conditions, it becomes imperative that we choose fluids with sodium as the temperatures rise and as our exercise sessions get longer or more intense. Here is were sports drinks come into play! Sports drinks contain electrolytes and carbohydrates in addition to fluid, making them a great asset to athletes. We will discuss some of the main differences between and among sports drinks in a minute, but before we do, let's review our hydration guidelines for normal daily activities, as well as before, during, and after exercise.
Quick hydration review:
Daily intake:
  • Men need a total of 3.7L (or half your body weight in fluid oz/day)
  • Women need a total of 2.7L (or half your body weight in fluid oz/day)
Before Exercise:
  • Drink 10-20 fluid oz 4 hours prior to exercise
  • Top off with an additional 8-16 fluid oz prior to exercise
  • Consume sodium in either fluids or foods to help with fluid retention
During Exercise:
  • Drink to replace, but do not exceed, sweat losses
  • Conduct periodic sweat tests (link to form here!)
  • Inlcude fluids that contain sodium to optimize fluid absorption and retention
After Exercise:
  • For every pound lost due to sweat during exercise, drink 24 oz of fluid over the next 2-4 hours
  • Add a salty food or snack to help you rehydrate
Tip: Consuming salty snacks or foods such as pretzels, tomato juice, soups, or jerky will help replace sodium losses. It will also stimulate your thirst, increasing your drive to drink and help you to rehydrate naturally.
Here are some examples of sports drinks and electrolyte mixes to try:

Description and Details
Nutritional Info
Gatorade Thirst Quencher

  • First sports drink developed to contain sodium and carbyhodrate to replace what is lost when we sweat
  • 22g carbs per 12oz bottle
  • Contains 160mg sodium/12 oz
  • Comes in several different flavors
  • 22g carbs per 12oz bottle 
  • Contains 160mg sodium/12 oz
  • Comes in several different flavors
Tailwind Nutrition Endurance Fuel

  • Mild taste
  • Clear in color-means no artificial colors or dyes
  • Glucose/sucrose mix
  • Offers "The Tailwind Challenge" on their website; buy 4 bags, train with it and race with it; and if you aren't satisfied they'll pay your entire fee (see website for full details
  • 25 grams of carbs/scoop
  • 303 mg sodium/scoop
  • Some flavors contain 35mg caffein/scoop
  • 25 grams of carbs/scoop
  • 303 mg sodium/scoop
  • Some flavors contain 35mg caffeine/scoop
Osmo Nutrition

  • Based on science regarding varying hydration needs for women across their monthly cycle
  • Women's and Men's specific formulas
  • Sucrose + Dextrose
  • Flavored with organic, real fruit
  • Women's Formula contains 9g carbs/scoop + 150mg sodium/scoop
  • Men's Formula contains 9g carbs + 160 mg sodium/scoop
  • Women's Formula contains 9g carbs/scoop + 150mg sodium/scoop
  • Men's Formula contains 9g carbs + 160 mg sodium/scoop
Nuun Tablets

  • Gluten free, soy free, Kosher, vegan
  • Natural flavors, sweeteners and colorings  
  • Compact and easy to carry
  • Mix with 16oz of water
  • Contains only 2 grams of carbs per tablet-so best for pre or post workout electrolyte boost
  • Contains 300mg sodium
  • Comes in several flavors
  • Contains only 2 grams of carbs per tablet-so best for pre or post workout electrolyte boost
  • Contains 300mg sodium
  • Comes in several flavors
Skratch Sport Hydration Drink Mix

  • Uses real fruit juice for flavor
  • Light taste
  • Nongmo; gluten free, dairy free, kosher, vegan
  • Individual packets available for each travel
  • Contains 21g of carbs per serving
  • Contains 380mg sodium/serving
  • Contains 21g of carbs per serving
  • Contains 380mg sodium/serving


'Tis the Season...for Fresh Seasonal Produce!

Eating foods in season has several benefits; it can save you money, support local farmers, is better for the environment, often tastes better and can encourage you to try new foods and/or recipes. Some produce items that are we are currently enjoying this season include peas, blueberries, zucchini, and spinach.                                                             
Peas are a great source of vitamin C (50% of your daily need in just a ½ cup!), and a good source of vitamin A, folate, and fiber. You can add them to a salad, mix them into a stir fry, or have them as a side dish on their own.               
Blueberries are not only delicious, but also a good source of vitamin C, and contain antioxidants that may reduce risk of cancer, cardiovascular disease, and Alzheimer's, and may also improve your gastrointestinal functioning. You can add them to either cold or hot cereal, throw them on top of a yogurt, or blend them into a smoothie.                                            
Zucchini is a great source of vitamin C, and a good source of potassium, vitamin B6, and fiber; it as it contains a high water content, can contribute to your fluid intake for the day. We love them roasted or grilled with olive oil and rosemary, added to a kebab, or used to make zucchini noodles as a pasta alternative.                    
Spinach is a great addition to most recipes, and also great (and super-quick to cook!) on its own. It is very high in vitamin A, C, and K and is a good source of calcium and iron. You can add it to a salad, blend it into a smoothie, or use it with eggs to make an omelette, quiche or frittata.                                                        
Below are some great recipes that we hope you will enjoy.
Vegan Split Pea Soup 
(Sourced from allrecipes.com)

  • 1 tablespoon vegetable oil
  • 1 onion, chopped
  • 1 bay leaf
  • 3 cloves garlic, minced
  • 2 cups dried split peas
  • 1/2 cup barley
  • 1 1/2 teaspoons salt
  • 7 1/2 cups water
  • 3 carrots, chopped
  • 3 stalks celery, chopped
  • 3 potatoes, diced
  • 1/2 cup chopped parsley
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon ground black pepper
  • Add all ingredients to list
  1. In a large pot over medium high heat, saute the oil, onion, bay leaf and garlic for 5 minutes, or until onions are translucent. Add the peas, barley, salt and water. Bring to a boil and reduce heat to low. Simmer for 2 hours, stirring occasionally.
  2. Add the carrots, celery, potatoes, parsley, basil, thyme and ground black pepper. Simmer for another hour, or until the peas and vegetables are tender.
Zucchini Bread
(Sourced from allrecipes.com)

  • 2 eggs, lightly beaten
  • 1/2 cup vegetable oil
  • 2 teaspoons vanilla extract
  • ½ cup brown sugar
  • ½ cup white sugar (or honey or molasses)
  • 1 cup shredded zucchini
  • 1 cup all-purpose flour
  • ½ cup whole wheat flour
  • ½ teaspoon salt
  • ½ teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 2-3 tsp ground cinnamon
  • 1 pint fresh blueberries, or 1-2 mashed bananas
  1. Preheat oven to 350 degrees F.
  2. Lightly grease 4 mini-loaf pans.
  3. Grate the zucchini
  4. Beat together the eggs, oil, vanilla, and sugar in a large bowl. Fold in the zucchini. Mix in the flour, salt, baking powder, baking soda, and cinnamon. Gently fold in the blueberries or mashed banana. Transfer to the prepared mini-loaf pans.
  5. Bake 50 minutes in preheated oven, or until a knife inserted in the center of a loaf comes out clean. Cool 20 minutes in the pans, then turn out onto wire racks to cool completely.

A Note from Lauren...

For those of you who followed my adventure through training and racing the Escape Alcatraz Triathlon, I hope my posts were helpful for those on the fence with training for an event or inspired current athletes to try something new.

I haven't raced a tri in years, but was excited to get back into the swing of things.  I not only finished within my goal time (had 7 minutes to spare!), I also identified a need to spend more time on my bike :)  I am incredibly grateful for the help and guidance from my coaches as well as the energy and support of family, friends, and clients.

While going through the race bag at Escape Alcatraz, I came across a picture of a women I knew pretty well (we were both RDs and athletes and were going down similar paths), who passed away suddenly of a brain aneurysm while training for Ironman, Lake Placid.  I bumped into her mom at packet pickup and learned about the TeamCindy Run for Research.  I am excited to create a Nutrition Energy team and race to honor this wonderful woman!  If you are interested in joining, whether individually or with our NE team, please visit   http://give.bafound.org/2019TeamCindyrun for more information!

Are you currently training for an upcoming race or event?  Tag us in your social media updates or let us know on Twitter  @NutritionEnergy , Instagram ,  or  Facebook.  We love seeing our clients and friends achieve their fitness goals!  
Lauren Antonucci, Director
Nutrition Energy