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Nutrition Energy
In the News!
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**Upcoming Events**
USA Triathlon 2016 Art & Science Symposium
When:
Fri, Oct. 21
Time:
2:15 PM
Where:
Omni Atlanta Hotel at CNN Center,
100 CNN Center
Atlanta, Georgia
Presenting:
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN
Click the links below to learn about these great organizations:
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How to Stay Active This October/Fall
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Spooky Fun Ways to Stay Active this October
There are plenty of ways to stay active as the temperature and leaves begin to fall. The amount of park space is a luxury often taken for granted or neglected by many in New York City. There are parks scattered throughout the boroughs with countless paths to walk, run or bike. Central Park alone has about 58 miles of paths!
Halloween-themed ideas that are fun for the whole family include pumpkin bowling, capture the ghost, and relay races. Pumpkin bowling requires only a few small pumpkins with their stems removed to be used as the bowling ball, a piece of rope or tape to indicate the starting line, and 1- or 2-liter plastic bottles filled partially with rice or sand for the pins. Capture the ghost is an adaptation of capture the flag except the flags are white. To make it more fun and challenging, drape white sheets (with appropriate holes for the eyes and mouth) over everyone playing! With the relay race you can get as creative as you would like, but the objective is the same - go from the starting line to the finish line as quickly as possible. Ideas such as 'flying' on brooms like witches, staggering like zombies, crawling like a bear, carrying pumpkins, and tossing candy corn into a trick-or-treating bucket are always fun. Bonus points if you do any of these activities in your Halloween costume or end up "using up" candy for game pieces that are then not going to be eaten by anyone.
If actual races are more your speed, New York Road Runners (
NYRR.org) has many events scheduled for October. These include the Grete's Great Gallop (13.1M) which also has a Kids' Race, the Youth Running Series at Harry Murphy Cross Country and at Silver Lake Park, and the Harry Murphy Cross Country 5K. The point here is to think of fun and inclusive ways to get outside and be active with family and friends, rather than to already start using the weather as an excuse to stay in and stay warm. If you are running around outside you will stay warm and healthy!
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Take Nutrition Energy's Halloween/Sugar Quiz...
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And What to Do with your Leftover Halloween Candy
October is best known for one day and one day only - Halloween!
In 2015, the Census Bureau estimated over 41 million children between the ages of 5 and 14 went trick-or-treating and $2.1 billion was spent on Halloween candy. Halloween is unquestionably a popular holiday with kids, and it unofficially marks the beginning of the holiday season (with Thanksgiving, Christmas, and New Years' following closely behind). Unfortunately, Halloween can evoke fear, not only for our kids, (from ghost and jack-o-lanterns), but for adults too, (what do we do with all of that candy?)!
Take our Nutrition Energy Halloween Candy Quiz!
Test your knowledge on scary candy, sugar and Halloween facts. Next - whether you're going trick-or-treating, handing out candy, or both - we offer some tips on what to do, (you already know what NOT to do), with leftover candy. Read on for family-friendly, Halloween-themed ideas to keep you active this October. Halloween only comes once a year and we're all human, so it is okay to want and ENJOY a few pieces of candy. Just don't get tricked into eating too much. It is all about balance! Stay active, and if you like this fun dress up holiday, please remember there is so much more to Halloween than candy!
Candy/Sugar Quiz
Halloween Sugar Trivia:
1.
Which fun-sized candy contains the most calories?
a.
Reese's Pieces
b.
Plain M&M's
c.
Snickers Peanut Butter
2.
Which fun-sized bar contains the most sugar?
a.
Butterfingers
b.
Haribo Gummie Bears (8 bears)
c.
Kit-Kat
3.
Which fun-sized candy contains the least amount of sugar?
a.
Junior Mints
b.
Smarties
c.
Milky Way
d.
Skittles
4.
If Brach's laid the amount of candy corn kernels they sold each year end to end, how many times would it wrap around Earth?
a.
0.5
b.
1
c.
4.25
d.
7.5
5.
Approximately how many pieces of candy can a standard pillow case hold (ie how many actual pieces of candy will your child bring in to your house following trick-or-treating on Halloween!)?
a.
1,700
b.
2,000
c.
2,500
d.
7,000
Daily Life Sugar Trivia:
(BEWARE: These are more alarming than the Halloween candy answers!)
1.
The average American teenage boy eats the equivalent of how many fun-sized candies EVERY DAY in total sugar?
a.
6
b.
12
c.
18
d.
24
2.
How many teaspoons of sugar are in two Hostess Ding Dongs?
a.
1.5 tsp
b.
3.5 tsp
c.
5.5 tsp
d.
8.5 tsp
3.
How many teaspoons of sugar are in one tablespoon of Ketchup?
a.
0.5 tsp
b.
1 tsp
c.
1.5 tsp
d.
2 tsp
4.
What is America's favorite candy?
a.
Snickers
b.
Reese's Peanut Butter Cup
c.
M&Ms
d.
Candy Corn
5.
On average, how many grams of sugar does two slices of bread contain?
a.
0 g
b.
3 g
c.
6 g
d.
9 g
*The answers to both quizzes can be found at the bottom*
What to do with Your Leftover Candy
Do...
1. Bring it to a dentist near you who does a candy exchange; keep you and your children's teeth healthy while avoiding tempting leftovers
2. Send it overseas to troops (try Operation Shoebox)
3. Give to NYC marathon runners on 11/6 while you cheer them on ;)
4. Save to use as decorations for gingerbread houses
5. Use in a homemade Advent Calendar or other craft
Do Not...
1. Feel pressure to eat candy at all if you don't want to
2. Take it to work where you'll just end up eating it there rather than at home
3. Think it is "better to just get rid of it now" and justify eating all the candy at once
4. Get tricked by "fun" sized bars; many people eat MORE total candy this way thinking each is "not a big deal"
5. Leave the candy in an open bowl on the kitchen counter
Candy Quiz Answers
Halloween Sugar Trivia:
1. Which fun-sized candy contains the most calories? a. Reese's Pieces (67kcal) b. Plain M&M's (73kcal) c. Snickers Peanut Butter (130kcal)
2. Which fun-sized bar contains the most sugar?
a. Butterfingers (8.5g)
b. Haribo Gummie Bears (8 bears) (21g)
c. Kit-Kat (7g)
3. Which fun-sized candy contains the least amount of sugar?
a. Junior Mints (14g)
b. Smarties (5g)
c. Milky Way (10g)
d. Skittles (14.5g)
4. If Brach's laid the amount of candy corn kernels they sold each year end to end, how many times would it wrap around Earth?
a. 0.5
b. 1
c. 4.25
d. 7.5
5. Approximately how many pieces of candy can a standard pillow case hold?
a. 1,700
b. 2,000
c. 2,500
d. 7,000
Daily Life Sugar Trivia:
1. The average American teenage boy eats the equivalent of how many fun-sized candies every day?
a. 6
b. 12
c. 18 - this is equivalent to 161 gram or nearly three-quarters of a cup of sugar
d. 24
2. How many teaspoons of sugar are in two Hostess Ding Dongs?
a. 1.5 tsp
b. 3.5 tsp
c. 5.5 tsp
d.
8.5 tsp
3. How many teaspoons of sugar are in one tablespoon of Ketchup?
a. 0.5 tsp
b.
1 tsp
c. 1.5 tsp
d. 2 tsp
4. What is America's favorite candy?
a. Snickers
b.
Reese's Peanut Butter Cup
c. M&Ms
d. Candy Corn
5. On average, how many grams of sugar does two slices of bread contain?
a. 0 g
b. 3 g
c. 6 g
d. 9 g
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Marathon & Endurance Sport Fueling
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Whether you consider yourself a "runner", 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. 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.
If you have heard one of our Nutrition Energy Dietitians speak to your team or group, then you have likely heard this before...but it bears repeating:
During a Marathon/Half Marathon the average athlete:
- Expends 600-800 calories/hr.
- Burns 150 grams of carbohydrate (CHO)/hr.
- Sweats at a rate of 1-1.5 Liters/hr.
- Loses 1,000+mg sodium/hr.
Although we are NOT suppressing that you can or should replace all that you lose during your run or race, we are urging you to ensure you are meeting you hydration and nutrition needs while you are out there pounding the pavement.
First, start with the basics:
1)
Start planning your race day nutrition
MONTHS(or weeks if that is now what you have) before your event
- Be creative when developing a nutrition plan for long events
- Include different flavors, textures and types of food and fluids
2)
Practice your nutrition plan in training
many times before your race
- See what works best for you and adjust your plan if something isn't working.
- Do not continue doing something just because it works for someone else
- Adjust food options and intake based on: GI tolerance, environmental conditions, performance
3)
Train with products you will be racing with
- During the race is not the time to try a new product.
- Research course and know products will be available
4)
Write down your race meal and fueling plan
- Calculating your calories, carbohydrate, protein, fat, fluid and electrolyte intake before, during and after a race can get very confusing!
- Keep a log of your plan during training and on-going changes to help determine and remember final race plan.
- Continue to train with finalized race plan once determined
5)
Know your pre-race meal
- Eat 1-2 hours before all key workouts
- Timing will depend on individual
- High carb, low-fat, low-fiber
Let's break down your overall training nutrition needs:
Carbohydrates should make up 55-65% of total daily calorie intake
- 6-10 servings daily
- Mostly whole grains
- Adequate intake fuels workouts, brain and muscle recovery
Protein - 15% - 20% of total daily calorie needs
- 2-3 servings daily
- Choose lean meats/meat alternatives/high protein dairy foods
- Absolute protein needs (gms/kg) is higher for veg/vegan athletes
- Chronically inadequate nutrition leads to carb-craving "starving" athletes with poor immune function and poor recovery
Fats should comprise 25-30% of total daily calorie intake
- 3-5+ servings daily plus foods/cooking
- Choose anti-inflammatory "good fats"
- Adequate "good fats" decreases inflammation, reduces soreness, heals injuries!
Great! You're fueled up! Now what about during your run?
As we said above, athletes cannot (and should not) attempt to completely replace losses during exercise. Your goal is to take in enough calories (from mostly carbohydrates) to keep you moving forward and feeling as good as possible, but not to overeat and cause more harm than good (GI distress, bloated stomach, and dead legs).
- Hydrate!!! Aim to drink at least 24 oz of fluid per hour of activity
- Choose sports drinks with 200-300mg sodium per 8oz to help prevent muscle cramping
- Add salt (electrolyte) tablets for: salty sweaters, > 2 hr workout/race, high temp/humidity
- Use sports drinks, gels, salt tabs, salt packets
- Use your hydration plan to help determine how many drinks along the course are needed to ensure adequate hydration.
- Include carbohydrates during any workout > 1 hr
- Adjust goal intake based on: GI tolerance, environmental conditions, performance
What does 30-60 grams of carbohydrate look like?
1 Banana 30 grams
2 Fig Bars 21 grams
8 oz Gatorade 15 grams
1 Gu packet 25 grams
1 Energy Bar 45 grams
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! You should practice your nutrition plan in training
many times
before race day to see what works best for you, and if something does not work for you SWITCH IT. Do not continue doing something just because it works for someone else
...
make sure it works for your body.
Be smart, listen to your body and enjoy the run!
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A Note from Lauren...
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Fall has officially arrived (although someone needs to tell Mother Nature!), which means the marathon in NYC is just around the corner! Athletes - remember to increase your carb intake and use our recommendations above to make sure you're on track with your nutrition goals to fuel your performance!
We hope you've enjoyed our Sugar Quiz (it was fun to research and write!). Try to plan some fun Halloween activities that do not revolve around candy - and avoid some temptation! If you do get tempted, re-read our section on "What to do with Your Leftover Candy" :)
Sincerely,
Lauren Antonucci, Director
Nutrition Energy
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