September Newsletter

 
In This Issue
Lunch Meal Prep Tips and Ideas
Energize Your Fall with Foods!
A Note from Lauren...

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*Upcoming Events*

Nutrition & Hydration Clinic for Endurance Athletes
Hosted By: 
Empire Triathlon Club & Jackrabbit Marathon Team
Sponsored By: Gatorade Sports Science Institute
(they will provide the new  Gatorade Endurance Formula product to try/test during the run!)
When:  Thurs , 9/28
Time: 6 :30 PM
Where:
Columbus Circle, Central Park
Presenting:
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN

*Previous Events*

Fueling For the Marathon
(inclu ding troubleshooting common endurance athlete fueling and GI issues, and lab values to look for and optimize)
Hosted By: 
Dashing Whippets Running Team
When:  Mon , 9/18
Time:  7 :00 PM
Where:
Finishline PT
Presenting:
Lauren Antonucci, MS, RDN, CSSD, CDE, CDN
*Special Thank You to  Gatorade Sports Science Institute for sponsoring the event and providing Gatorade endurance formula sports drink for everyone to sample!!


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Issue: #83 September 2017
 
Lunch Meal Prep Tips and Ideas:

 
Breakfast is often quoted as the most important meal of the day, but lunch certainly also plays a crucial role in our overall health, afternoon energy, ability (or desire) to workout, and ability to choose our afternoon snacks and dinner wisely! Skipping lunch can cause the dreaded mid-afternoon slump when our energy (and mood!) take a nose dive and we then instinctively reach for caffeine and/or sugar. The trick is planning/preparing a balanced lunch that packs a nutritional punch and leaves you feeling satisfied. Same goes for our kiddos who we are fueling for their busy school day and after school activities. 

If you do have children you are preparing lunch for, do include them however you can! When children help plan and prepare their lunches, they are more likely to eat it, more likely to try new foods, and less likely to complain (any reduction in complaining is welcome here)! Remember to keep lunches balanced by incorporating lean Protein + carbohydrates + fruits and vegetables. Increase interest in making lunches by including some favorites (peas or carrots or grapes) and also exploring new foods, such as exotic fruits with fun names; dragon fruit, and star fruit come to mind here, or try using vibrant seasonal fruits and vegetables. Ease the morning stress by planning what you will eat in advance. Either work it all out on Sunday, or at least each night for the next day. It will be one less thing you have to worry about each morning, and once the kids have chosen their foods, they have nothing to complain about (well...at least we can hope).
 
Here are some of our favorite meal prep tips and ideas:
 
➔    Mason Jar Salads:  Mason jars make packing lunches a breeze because they are portable and not too bulky. The sealed lid reduces spoilage and spillage. Try this Chicken Taco Salad in a Jar that's only 10 minutes of meal prep and no cooking! The key is layering the salad, with the dressing on the bottom so it won't get soggy. For Vegan/Vegetarians option, swap the yogurt with avocado or non-dairy plain yogurt, swap chicken with extra firm tofu and cheese with nutritional yeast.
 
Chicken Taco Salad in a Jar: 
Makes 4 
Servings 1
 
Ingredients:
  • ½ Cup non-fat plain Greek yogurt
  • ½ cup mild salsa
  • 4 cups chopped romaine lettuce, spinach, or mixed greens
  • 12 ounces of cooked, diced chicken breasts (you can season with taco seasoning or seasoning of choice, and of course feel free to substitute any lean protein here, including tofu)
  • 1 cup black beans, drained and rinsed
  • 1 cup fresh or canned corn
  • 1 cup grape/cherry tomatoes, halved
  • 1 cup (4 ounces) shredded low-fat cheese of choice
  • 4 (16 ounce/pint-size) wide-mouth mason jars
Instructions:
  1. Whisk together the yogurt and salsa in a small bowl until combined.
  2. Place an equal amount of dressing on the bottom of each jar.
  3. Divide the remaining ingredients equally among the jars, layering in the following order: chicken, black beans, corn, cheese, tomatoes, and lettuce. Twist and seal the jars and refrigerate for up to a week.
  4. Grab it before you leave and when ready to eat put it onto a large plate or in a bowl or flip over and shake.
➔    Roasted Vegetable Grain Buddha Bowls: Roasted vegetable bowls make a filling, balanced and healthy meal. The best part is that they are easy to make and customizable with any combination of your fav. roasted vegetables, placed on top of your favorite or (leftover) grain. These can easily be meal prepped on Sunday and portioned into storage containers for the rest of the week. Chop all the veg; broccoli, cauliflower, Brussel sprouts, squash, string beans, red onions, peppers, mushrooms, tomatoes, carrots or cabbage, and roast on Sunday night-or whenever works for you. Grains including quinoa, farro, brown rice... can be made ahead of time and stored in the fridge as well. The dressing can also be prepared and stored in little containers and taken on the side.
 
Roasted Vegetable Quinoa Buddha Bowl: 
Makes 3
Servings 2
 
Ingredients:
  • 2 cups cooked quinoa
  • 1 butternut squash, peeled and chopped into bite-size pieces
  • 1 cup of broccoli
  • 1 cup Brussel sprouts, trimmed and cleaned
  • 1 cup cooked chickpeas, drained and rinsed
  • 1 ½ tablespoon olive oil, divided
  • Salt and pepper to taste
  • ½ teaspoon cumin
  • 1/3 cup bell peppers
  • 1/3 cup sautéed/steamed spinach
  • 1/3 cup purple cabbage
  • 1/3 cup shredded carrots
Avocado Dressing:
  • 1 avocado, peeled with pit removed
  • 1 Lime, freshly squeezed
  • ½ teaspoon salt
Instructions:
  1. Preheat oven to 400 degrees F. Line to baking pans with parchment paper. Split vegetables between two pans and drizzle with olive oil and toss together, season with salt and pepper and cumin. Roast for 25-30 minutes.
  2. While vegetables are roasting make the dressing. Add all dressing ingredients in a blender, and blend until smooth.
  3. Assemble bowls by evenly dividing quinoa and vegetables among the containers. Store dressing in separate container and add when ready to eat at school or work.
 
➔    We love to-go containers with separators, such as this one ( from the Container Store ) which is small enough to pack on the go snacks and lunches that portion out protein, carbohydrate and fruit/vegetable. You can take children on a fun scavenger hunt when you go grocery shopping in order to try to get them engaged in and excited about picking their own three foods (protein + carbohydrate +fruit/vegetable) to pack and take to school.
 
We hope you enjoy these recipes and ideas. Please connect with us on social media and let us know how you did!
 
References:
  1. http://www.theseasonedmom.com/chicken-taco-mason-jar-salads/
  2.  http://lifemadesweeter.com/2016/01/roasted-vegetable-buddha-bowls/


 

Energize Your Fall with Foods!

 
Summer is now officially over, school is back in session, and the air should be getting crisp and cooler each day. Here at Nutrition Energy, we look forward to the months which bring us a bountiful harvest of colorful seasonal foods. Aside from the beautiful colors of fall produce, these brightly colored veggies provide us with important vitamins and antioxidant s, vitamin D and fiber. Brussels sprouts, pumpkin, apples, parsnips, squash, sweet potatoes, squash, rutabaga, pomegranates and more are on the menu for both tastes and to boost our immunity before the dreaded winter/cold and flu season. Now is the time to boost your intake of anti-inflammatory foods including apples, kale, onion, garlic, ginger, cinnamon, which can also help decrease seasonal allergy symptoms. Why not make it your fall goal to incorporate combinations of these foods in your daily diet, as see what a difference it can make in your energy, mood and overall health. Here are some fall inspired and nutritious recipes for each meal of day.
 
Breakfast
Sweet Potato Breakfast Skillet: Add diced sweet potato, zucchini, onion, bell pepper to a skillet with a little olive oil. Cook the vegetables until they are softened. Make wells in the mixture and add an egg to each well. Put the skillet in a pre-heated oven at 400 degrees for 9-14 minutes or until the eggs are set. Add salt and pepper to taste. *Note, add favorite protein to this recipe for a savory breakfast bowl.
           
Lunch
Butternut Squash and Cranberry Quinoa Salad:  Combine cooked/roasted butternut squash, cooked quinoa, cranberries, red onions, toasted pumpkin seeds and balsamic vinaigrette. Mix until combines and serve. Add your favorite mix greens or leafy greens to this recipe if desired.

Dinner
Sweet and Spicy Vegetables: Preheat oven to 400 degrees. Cut carrots and parsnips to desired size and place them on a backing sheet. Add salt, pepper and olive oil. Put the vegetables in the oven, turning them once after 15 minutes and adding chickpeas at that time. Leave the mix in the oven for 10 more minutes or until vegetables are tender and golden. Remove from the oven and toss with feta and parsley and serve alone or with your desired protein.
 
Snack
Fruit Salad with Cinnamon Greek Yogurt Dressing:   Combine diced pear, apples, grapes. Top with dressing made with Greek yogurt, lemon juice, maple syrup or honey, vanilla extract, cinnamon, and ground nutmeg. Add chopped pecans if desired.
 
Dessert
Pumpkin Spice Krispie Treats:
Recipe courtesy of  mommakesjoy.com
Servings: 12
Calories: 125 kcal
 
Ingredients
  • 4 cups mini marshmallows
  • 6 cups rice krispie cereal
  • 1/2 tsp cinnamon
  • 1/2 tsp pumpkin pie spice
  • 1/4 cup pumpkin puree
  • 3 Tbsp butter
Instructions
  1. Spread your 1/4 cup pumpkin puree on cheese cloth or between several paper towels and let it sit for 45 minutes, getting rid of the excess moisture in the pumpkin (alternatively, reduce pumpkin puree to 1/8 cup or omit entirely). *Removing as much moisture as possible is important, or your treats won't turn out right! *
  2. In a large pan, melt your butter on medium low heat and add 4 cups mini marshmallows.
  3. Add your pumpkin puree to your melted marshmallows along with your cinnamon and pumpkin pie spice.
  4. Toss in your rice krispie cereal and stir.
  5. Pour your treat mix into a 9x13 greased baking pan. Cover your treat mix with parchment paper and press your treat mix into the pan.
  6. Allow your treats to cool, and enjoy!
 
By including these delicious fall recipes, you are guaranteed to be on the right track towards a balanced and healthy balanced diet this fall.
 
Don't know where to look to find these popular fall vegetables? Visit your local farmers' market to pick up freshly picked fruits and vegetables. For residents of New York City, Grow NYC offers the fresh food box program where you can purchase a box of fruits and vegetables, grown and freshly picked near you. Visit the Grow NYC website to find a purchase and pick up location closest to you and for more information.
 
Happy fall-sweater weather-pumpkin spice-apple-squash/ Autumn season!


A Note from Lauren...


And another school year is upon us! Soon the fall foliage will appear and we will be surrounded by corn, squash, and apples - among many beautiful, flavorful dishes that result from using this seasonal produce.

Apples are of course classic additions to any lunch and now is the best time to enjoy them!  Have you searched for your nearest orchard to go picking?  What about the apple seller at your closest Farmer's Market?  See if there is a new variety you've never tried before - I seem to find a new kind every year!

Tired of apple pie? (yeah, me neither but just go with it!) If you find yourself over-picking apples - try a new recipe or two to use them up!  Make your own applesauce, add sauteed apples to roast pork loin, or chop some fresh apples to include in a salad!! There are so many ways to use apples - they really are a versatile fruit!

Do you have a favorite variety of apple - or that perfect recipe you've waited all year to make?  Tweet us @NutritionEnergy or let us know on  Facebook !  We love trying new recipes and helping inspire healthy seasonal eating!
 
Sincerely,
 
Lauren Antonucci, Director
Nutrition Energy