January Newsletter


In This Issue
Resolutions for 2017
Pre-Season Weight Loss for Athlete's
Introducing Online Payments!
A Note from Lauren...
Nutrition Energy
In the News!

Coming Soon!

**Upcoming Events**

Nutrition for Future MDs
Cornell Medical Students
Thurs, Jan 19
8:30-10:00 AM
Cornell Medical School
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

Team in Training Winter Marathon Team Clinic
(All are Welcome!)
When:  Tues, Jan 24
Time:  7-7:30 PM
Urban Athletics, UES
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

Setting Achievable & Sustainable Resolutions for 2017
For: Deloitte Employees
When:  Wed, Feb 8
Time: 1:0 0 PM
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

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Issue: #75 January 2017
Setting Realistic - and Successful - Resolutions for 2017

There is a reason gyms become ridiculously crowded at the beginning of January and the lines at the health food stores get longer; New Year' s Resolutions ! There is also a reason gyms become empty again by February while people also resume ordering their usual fare on seamless; resolutions are notoriously hard to keep and over 90% are broken before February 1st. The good news here is that if we make SMARTER and more TANGIBLE resolutions, we CAN and WILL stick to them. Whether your resolution this year is to be healthier, happier, or to achieve a goal or dream, resolutions need to be achievable and realistic. Many people fail because they expect too much too quickly or bite of more than they can chew (sorry, I couldn't resist that one!). By following the five easy tips below, you can successfully accomplish and reap the benefits of your resolution all year long!

1. Find YOUR Motivation

Your resolution is going to be with you all year (or even for the rest of your life), so you better have a reason for doing it. It is much easier to fall off if your reason for making change is superficial. Accepting a resolution with a deeper meaning - quitting smoking to be alive to see your children grown up; lowering cholesterol to reduce health risks; eating more fruits and vegetables to improve overall health - holds you more accountable and will improve your rate of success. Regardless of what you have chosen, make it about YOU and have FUN with it. If not these two things, what's the point?!

2. Set Realistic Expectations

Again, Resolutions are hard to keep. Change can be difficult. However if done right, resolutions become habits-which are they easier to keep-and that is the goal! Having daily feasible mini- goals you can achieve will keep your confidence and efficacy high. It is better to start with a goal you know you will be able to stick with and adjust as you adapt, get better, and gradually near your goal. For example resolve to go for a 30 min walk 3x/week after work-not to go to the gym for 1 hr every day. OR vow to add 1 piece of fruit and breakfast daily and one veg at lunch-not just to "eat more fruits and veggies".


3. Track Your Progress

There is nothing more motivating than seeing yourself change for the better. Concurrently, when change doesn't happen quickly or noticeably, it is easy to get frustrated. Thoughts like, "nothing is changing and this is hard, so why am I even doing this," may begin to creep in. This is why keeping track of your progress is key. A simple journal or notebook, or note on your phone or computer can work perfectly. We ask you to note whether you accomplished your specific and measurable goal (see #2 above) each day. Did you go for that 30 -min walk? Note it. Did you eat the fruit and that veg? Note it. Once you are consistent with the first goal(s) it might be time to add another :)

4. Experiment and Get Creative

If your goal is to go to the gym 3 times a week-make sure you try different machines or classes when you find yourself getting bored. If you wanted to eat more fruits and vegetables, at first consistency might be key to success...but eventually we encourage you to try new ones you tend to pass by at the store. You can switch it up by preparing your favorite veg in different ways such as grilling vs steaming, or by using new herbs and spices. The more creative you get the more fun you will have! After all, it is YOUR resolution so feel free to tweak it along the way...the only rule is-no giving up on yourself!
5. Reward Yourself (but not with food!)!
For all the hard work you are putting in it's time for some well-deserved R&R. Having a little something to look forward to can have an have a positive influence. If you're working out more than usual, treat yourself to a massage, or a new workout shirt. Carve out 10 (or maybe even 30) minutes to reward yourself with a good book, sitting in the park to relax and enjoy some calm, or going out to buy yourself a small trinket you will enjoy. Rewards can be anything that will make you smile-but should not be foods.
MAKING Resolutions is easy...but sticking to them can be very HARD! We , at Nutrition Energy, are confident you can and WILL achieve your goals- if you make them reasonable, practical and achievable. As always, your Nutrition Energy Dietitians are here to help you set informed, practical and achievable resolutions based on YOUR overall medical, nutritional, health, performance and/or weight loss goals. 

Here's to the best you possible in 2017! 

Pre-Season Weight Loss for Athlete's

The 'pre-season' is upon us; the time of year when most of our endurance athletes are transitioning from their active recovery phase to long base training and also dealing with resulting off-season/holiday weight gain.  The off-season is essential for resting and repairing the physical and mental strain training and racing put on the body, and for some weight gain during this time can be just what the body needs, but now that it is January, we need to return to focusing more on nutrition and tackle any weight-loss goals before the season is in full swing this spring.

Here are a few tips to help you reach your goal:

1)  Accurately assess your current training volume. Many athletes had taken a few weeks completely, while others simply reduced their training load, either way your training volume (and caloric expenditure) likely went from  8 or 12, or 16+ hours per week down to 3-7 (or maybe even 0 for a bit). Take a few minutes to look at what your training volume will be for the next 2-4 weeks.

2)  Hold off on the energy bars, sports drinks, and meal replacement items...for now.  These items are handy during high training volume times, but are designed to be high in calories -which you just may not need since training volume is more moderate. Focus on including a serving of fruit or vegetables with each snack and two or more servings with each meal. Doing so will help you decrease your total calorie intake, keep your fiber intake high, and boost your intake of important immunity-boosting vitamins, minerals and phytochemicals, which will help your body fight off winter colds and flus.

3) S tay hydrated.  Water is essential for transporting nutrients, waste elimination, and protects tissues, and joints.  Aim to intake the amount of water equal to half your body weight in ounces.  This can be sourced through water itself, herbal teas, and hydrating fruits, such as vegetables and fruits.

4)  Increase variety.  You might have noticed that during peak training you ate a lot of the same foods - organization, consistency and structure are the way of athletes!  Even though you may be eating a healthy meal each day, eating the same foods day after day can result in some key micronutrient deficiencies. Rotate your diet to include variety of whole grains, lean meats, vegetables and fruits.  Try faro instead of rice or my personal fav. Swiss chard in lieu of spinach.  A natural rotation would be to follow what's in season with produce.

5)  Avoid the temptation to indulge in everything you've denied yourself in season. You can indulge in nutritional treats, but not with the mentality "the sky's the limit." We never recommend denying yourself your favorite nutritional treats during the season either-all things in moderation keep us happy and prevent off-season binging!

Since many athletes like numbers and specifics, it may greatly help you to come in and get your Resting Metabolic Rate (RMR) tested with us before your training volume really ramps up again. This test, which measures what is called respiratory exchange, takes about 15 minutes, and will tell you your individual metabolic rate at a certain point in time. This will accurately measure the number of calories your body requires (or burns) at rest, and will allow us to give you a caloric intake range to aim for in the pre-season. With the results of this RMR test plus a 5 day food log from you,  the sports dietitians at Nutrition Energy can create a sample meal plan just for you-that incorporates your specific nutritional needs, schedule, training volume, food preferences and time. To inspire you to incorporate new seasonal veggies, try the recipe below!

Crunchy Turnip, Apple, and Brussels Sprout Slaw
Recipe from Bon Appetit (http://www.bonappetit.com/recipe/crunchy-turnip-apple-and-brussels-sprout-slaw)

This slaw reimagines brussels sprouts as an adorable mini salad green. Core them with a paring knife and the leaves will pop right off.
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons olive oil
  • 1 teaspoon finely grated peeled ginger
  • Kosher salt and freshly ground black pepper
  • 2 small white turnips, peeled, cut into matchsticks
  • 1 medium sweet-tart apple (such as Pink Lady), cut into matchsticks
  • 4 oz. brussels sprouts, leaves separated
  • 1 teaspoon poppy seeds, plus more
  • Whisk lemon juice, oil, and ginger in a large bowl; season with salt and pepper.
  • Add turnips, apple, brussels sprouts, and 1 tsp. poppy seeds and toss to coat.
  • Serve slaw topped with more poppy seeds.
Nutritional Content
Calories 110kcal, Fat 7g, Saturated Fat 1g, Cholesterol 0mg, Carbohydrates 12g, Dietary Fiber 3g, Total Sugars 7g, Protein 2g, Sodium 30mg

Introducing Online Payments

We are very excited to announce Nutrition Energy now accepting online payments for our services!  Please visit our website ( nutritionenergy.com) and go to our 'Resources' tab. We still accept payments by check via mail, and by check and cash in-office.  Please contact our office with any questions.

A Note from Lauren...

In the spirit of the New Year and our determination in helping you continue working towards your nutritional and life goals, I wanted to touch on Nutrition Energy's philosophy of teaching, practicing, and educating nutrition to our clients.  We believe in 3 pillars essential for sustainable results:  nutrition education, behavior change, and practical change. 

In order to make successful nutritional changes, you first need to understand more about the food you eat and the affects of nutrition on your body. We use food logs, models, and lab results as tools to help guide and tailor our recommendations specifically to you and your needs. Balancing education with us in office and by yourself at home using educational materials, such as handouts, is essential for learning and reinforcement.  

Second, in order to make lasting change, undesirable behaviors need to be recognized and modified. Behavior is hardest to change as you have to work against actions or manners you've been doing for years - many times without thinking.  This is where many people falter - and where encouragement and support from team of friends, family, and nutrition professionals can make a big impact.

And lastly, in order for change to be 'easier' - it needs to be practical.  Now, practicality can be different for each person and it doesn't happen overnight.  For example, if you haven't been exercising, a practical change would be to start exercising 2 days a week - not 6.  Or if you eat takeout 7 days a week, a practical change would be to make home-made meals 2 days a week.  Once you are successful with the first steps, then you can move on and add more goals. 

We understand life can get in the way of your goals, but the RDNs at Nutrition Energy are educated, dedicated, and motivated to help you through the challenges and successes  of change- and get you to the finish line.  

Lauren Antonucci, Director
Nutrition Energy