June Newsletter

In This Issue
Summer of Love... for Balanced Nutrition
Food is Fuel!
A Note from Lauren...
Nutrition Energy
In the News!

How to Run a Faster Marathon
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

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

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Nutrition Talk
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Time: 6:30 PM
156 W 56th St, 3rd Fl
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

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Issue: #68 June 2016
Summer of Love... for Balanced Nutrition!

As we head into the summer months, it can be easy to forget the importance of balanced nutrition. Temptations including going to happy hour after work, eating out a lot more with friends and family, going on vacations and having that mindset, "I ' m on vacation!", can all cause nutritional havoc. We should all go out and enjoy our summer...but how can we redirect our focus to have fun in the sun and still maintain healthy nutrition balance? Simple things make a big difference. #1 is to prioritize time for daily physical activity! Winter excuses are gone, so get out and enjoy the sunshine! Remember to keep a water bottle with you at work, and when running around town, to help you remember to drink plenty of water throughout the day. Next up, healthy snacks! We must pack snacks to help us avoid the 2 biggest snack traps; grabbing some things we will not feel good about after we eat it, or making bad choices when we are starving when 5pm rolls around and we have not eaten since lunch.  To help you brainstorm a little more, take our wellness quiz below to learn just a few more ways you can incorporate some simple healthy choices into your lifestyle. 
Test your knowledge! Take our wellness quiz:
1 -  How many minutes of moderate physical activity-at a minimum-should you aim for most days of the week?
  1. A.   5mins
  2. B.   15mins
  3. C.   30mins
  4. D.   60mins
The correct answer is D. If you are not already physically active, start small and work up to 30 minutes or more of moderate physical activity most days of the week. Walking briskly, mowing the lawn, bicycling, and swimming are just a few examples of moderate physical activity.
2 - Which food would be considered a macro nutrient-dense food?
  1. A.   A slice of cheese pizza
  2. B.   popcorn
  3. C.   Turkey Burger
  4. D.   Sweet potato fries
The correct answer is C. During the summer months you might find yourself going out more often and enjoying eating out with friends and family. Be mindful when choosing snacks and foods to eat, go for protein-rich foods, protein is a macro-nutrient that's important for keeping your energy levels up and will help you stay fuller longer.
3 - 1 cup of fruit is equal to...
  1. A.   1 large Peach
  2. B.   1 cup of dried cranberries
  3. C.   2 bananas
  4. D.   16oz Jamba Juice
The correct answer is A. I large peach is about the size of a tennis ball.
4 - If you're prepping for a triathlon, what is the most important macro-nutrient you should have the night before your race?
  1. A.   Fats
  2. B.   Proteins
  3. C.   Carbohydrates
  4. D.   Sodium
The correct answer is C. During intense, continuous endurance exercise like a triathlon, your muscles will become depleted of glycogen after about 90 minutes. Carbohydrate loading is meant to store extra glycogen that your muscles can tap into once the normal stores are used up.
5 - 1 cup of veggies is equal to...
  1. A.   1 cup of tomato soup
  2. B.   4 spears of Asparagus
  3. C.   1 carrot
  4. D.   5 sweet potato fries
The correct answer is B. Asparagus is high in vitamin K and folate which are important for helping blood to clot if you cut yourself and essential for building strong bones. Folate is extremely important during periods of rapid growth such as pregnancy, infancy, and adolescence. 

Food is Fuel!

If you consider yourself an athlete, or just love to run, then you need to know how important it is to fuel your body with the nutrition it needs for optimal performance. Summertime is a great time to get out and stay active working on your stamina and speed.  Getting enough energy from food is essential when preparing for your next big race or adventure. The right balance of carbohydrates, proteins, and fats from food will help you feel energized, and ready to perform at your best.

            Carbohydrates are great pre-workout foods because they are easily digested and will be available to help prevent early fatigue. To beat fuel our athletes, we Sports Dietitians counsel our athletes to consume a minimum of 5-7 grams of carbohydrates per kg each day. For example, if you are training for a high-intensity or endurance race, weigh 140 lbs, and want to maintain your weight, then you should be eating at least 350-440 grams of carbs/day! Now that might seem like a lot to you, but if you are training every day and prepping for an event, then your body needs that fuel so you can train well and finish strong.            

          Although carbs are the main source of energy fuel for endurance exercise, protein is also another important energy source and must be consumed in adequate amounts during daily life! training! and before a big race. Getting enough protein is essential for muscle repair and muscle building.  On average, about 10-15% of an athlete's total calories should come from protein. Eating high quality protein 3-4 times per day and also within about an hour after a big training session or race, will enhance muscle repair and growth.  Some sources of high quality protein include meat, poultry, fish, eggs, tofu, and Greek yogurt.  For many of our endurance athletes going long distances in training and races, it ' s recommended that your consume 1.2 to 1.4+ grams of protein / kilogram a day.  So, if we take the same 140 lbs athlete, that person needs ~80-90+ grams  of protein a day!

            And we definitely don't want to forget about our healthy fats! "good fats" include fatty fish, nuts, nut oils, veggie oils, avocados, and olives. Healthy fats are a vital source of energy and will help you stay fuller longer. As a rule, fats should take up 20-35% of your total calories for the day. For those engaging in prolonged and/or high intensity physical activity, you will likely aim for the higher end of this range, both to help you get in adequate calories and to help reduce inflammation and improve recovery. Foods with healthy fats also help us absorb fat-soluble vitamins essential for health and optimal performance. 

            A quick analogy is to think of your body like a car, if you don ' t give it enough gas, then the car will stop running. Same goes for our bodies, if we don ' t give our bodies enough fuel from proper nutrition, we will break down too!  Below is a recipe for a carbohydrate rich meal that gives you the proper energy you need for your run! Rich in good carbs, lean protein, and healthy fat....YUM!
Sweet Potato and Black Bean Quinoa Bowls - recipe found on reciperunner.com
Roasted Sweet Potato:
1 large sweet potato, peel and diced
1 teaspoon extra virgin olive oil
/2 teaspoon chili powder
1/4 teaspoon cumin
1/4 teaspoon kosher salt
3/4 cup red quinoa
1 3/4 cups water
1/2 teaspoon kosher salt, divided
1/2 teaspoon chili powder
1/2 teaspoon cumin
1/4 teaspoon garlic powder
Juice of half a lime
2 tablespoon cilantro, chopped
Cilantro Cream Drizzle:
1/4 cup plain non fat Greek yogurt
1/4 cup cilantro, chopped
1/4 teaspoon agave nectar or honey
Juice of half a lime
Pinch of salt, garlic powder, and chili powder
Other Ingredients:
1 cup black beans, rinsed and drained
Cilantro for garnishing
Roasted Sweet Potato:
1.  Preheat oven to 425 degrees then line a baking sheet with foil and spray it with cooking spray.
2.  Toss the diced sweet potato in the olive oil and spices and lay it out in an even layer on the prepared baking sheet.
3.  Roast the sweet potato for 12-15 minutes or until it is fork tender.
4.  Rinse and drain the red quinoa then put it in a medium sized sauce pan with the water and 1/4 teaspoon of kosher salt.
5.  Bring the quinoa to a boil, then cover it with a lid and lower the heat to medium low.
6.  Cook the quinoa for about 15 minutes, until all of the liquid is absorbed.
7.  Remove from the heat and season the quinoa with the remaining 1/4 teaspoon of kosher salt, chili powder, cumin, garlic powder, lime juice, and cilantro.
Cilantro Cream Drizzle:
8.  In a blender add all of the ingredients and blend until smooth.
Assembling the Bowls:
9.  In 2 or 3 serving bowls divide the quinoa mixture.
10.  Top the quinoa with the black beans and roasted sweet potato.
11.  Drizzle the cilantro cream on top with a spoon.
12.  Top with more cilantro if desired.

A Note from Lauren...

Summer has arrived in full force! Get outside and soak up the sunshine because before you know it, the leaves will be falling and changing colors! With the arrival of summer you can look forward to longer days filled fun and sun , just do not forget to stay  mindful of your nutrition. Small steps will help you stay on track while enjoying this wonderful time of year. T raining in the steamy weather will have its challenges so remember to fuel and hydrate! Good luck to all the athletes preparing for Lake Placid Ironman, Mont-Tremblant Ironman and the NYC Triathlon, which are all right around the corner!

Don't wait until the last minute to create or alter your nutrition plan.  The sooner you focus on fueling, the better your training and overall results!

As always we are here to help you whether you are training for a marathon, motivated to lose weight or looking to feel your best. Whenever you need any help with creating or altering a nutrition plan, please contact us via email or call the office at 646.364.6803 to schedule a consultation and we will get you on the right track!

Lauren Antonucci, Director
Nutrition Energy