Healthy Working,

Learning, & Living

from Home Survival Guide   
In This Issue
Summer Nutrition Cleaning
Re-Think Your Drink and Stay Hydrated!
Nutrition Energy
Covid-19
Update
Due to the Coronavirus, Nutrition Energy is excited to offer phone and virtual appointments to all our clients!

Working in collaboration with our professional colleagues, including physicians, coaches, and therapists, Nutrition Energy is available to any individuals who may desire/require nutritional counseling or medical nutritional therapy during this difficult time.  

We completely understand how challenging  it can be right now to buy food, plan meals and snacks, cook, and know when we want or need to eat. Some people tend to not be hungry under times of uncertainty or stress, while many others may turn to food during emotional times or when bored. We are here to help you navigate those challenges, and since we are doing phone and virtual video sessions right now, we can do virtual sessions with you right from your own home or even your kitchen. Let us help you listen to and acknowledge your hunger, or create a schedule for shopping, meal planning, cooking and snacking during this unprecedented time. 

If you, your family, or friends need help managing your blood sugar, cholesterol, or just need help figuring out meals in the kitchen please schedule a virtual appointment by contacting our office!

Nutrition Energy

Uptown:
57 W 57th St, Suite 1211
New York, NY 10019

Downtown:
55 Broadway, Suite 201
New York, NY 10006

Phone: 646-361-6803
Fax:  212-759-7400
Email:
info@nutritionenergy.com

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Issue: #125
June 29, 2020

Summer Nutrition Cleaning

Summer  is officially upon us after the long (and isolating!) spring! If you needed a few treats to help you through the quarantine months, don ' t worry. Read on and let us guide you through getting back on track with   our top ten spring-forward checklist.
  1. Give both your pantry and refrigerator makeovers! Throw out anything you do not want to eat when your resistance is low..and rearrange the items to ensure the  healthy snacks and foods -fruits, veggies, nuts, yogurts, eggs, whole grains are front and center.
  2. Try something new in the produce department. Purchase and eat at least 2 new-to-you (or at least new since last summer) fruits and veggies this week.    A few of our favorites include mustard greens, dandelion greens, and watermelon.  
  3. Make the most of the improving weather and impending sunshine! Plan a trip to your farmer ' s market for fresh fruit and vegetables if you can. 
  4. Create a rainbow colored salad complete with satisfying lean protein  -  Pre-cooked skinless chicken, tofu, egg whites, legumes...
  5. Add low sodium canned beans to summer dishes including salads. Their complex carb-fiber combo will keep you satisfied for hours!
  6. Take your exercise outdoors if you're able. Don't know where to start....? Simply go for a brisk walk and add 10 each of push-ups, sit ups, jumping jacks and maybe even burpees every 5 min.
  7. Get more fiber in your diet   to aid digestion! Start by making at least half your grains whole grains (brown rice, whole wheat pasta, whole wheat bread)
  8. Warmer weather tends to go hand in hand with eating out/ordering in more often...if this rings a bell for you, remember to watch your portions. Order two appetizers (one veg based, one protein based), or put half the entre e away as soon as it arrives.
  9. Hydrate!!!! Water is the best option for most of your daily fluid needs. Also, what's ok to drink liberally  are unsweetened teas and seltzer/sparkling water.

Re-Think Your Drink and Stay Hydrated!

 
Now that the warm weather has finally arrived, we all have picnics and barbecues on our mind. If you're lucky to live in an area where you can do so safely, these gatherings a great way to be outside soaking up a healthy dose of Vitamin D and also a prime time to evaluate your beverage choices. Hydration is key when temperatures rise, and choosing your drinks wisely will help replenish fluids, as well as avoid unwanted calories and unknown additives. We've come up with some tips to help you re-think your drink this summer- enjoy!
  • Wake up your water. Let's face it, regular water is not the snazziest drink out there, but it is critical to replacing fluids lost after you've been walking around the city or lounging on the beach. Try adding these fruit and flavor combinations to your water glass. And for a special, fizzy treat start, off with unflavored seltzer water! To tap water or seltzer add;
    • Slices of cucumber and mint leaves
    • Raspberries and lime wedges
    • Strawberries and basil
    • Diced watermelon and jalapeno slices (seeds removed!)
    • *We recommend "smashing"or muddling the fruit in a pitcher or bowl before adding the water to allow the juices to fully infuse your drink.
  • Grown up lemonade. We're taking it back to the days of neighborhood lemonade stands, but with an adult flair.
    • Use Meyer lemons for a slightly more sweet and floral base. They aren't quite as acidic and can help reduce the amount of added sugar normally used in homemade lemonade.
    • Add rosemary or lavender for a sophisticated spin on this classic.
    • Smashed blackberries add a beautiful hue of color to this summertime drink.
  • Tea time. Southern iced tea shouts summertime refreshment, but usually packs a whopping punch when it comes to sugar. Nutrition Energy Director, Lauren Antonucci, loves adding fresh ginger to tea while brewing for a spicy and satisfying flavor.
  • Hydration for athletes. Cramping caused by dehydration and improper fueling is something we want all our athletes to avoid. Find out your hydration and sodium needs by filling out our Sweat Test. We can discuss the results at your next appointment and even suggest electrolyte or sodium supplements as necessary.
  • Bottle envy. Never get stuck buying plastic water bottles again, and be the envy of all your friends by purchasing a fashionable reusable container. Vapur bottles are flexible pouches that take up little space in your bag- especially when empty! As New Yorkers always on the go, you'll be thankful to have a drinking vessel with you at all times. 
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Recipe Corner
For this week's Recipe Corner, we have some light and refreshing alternatives to some summer favorites:

Chocolate Banana "Ice Cream"
  • 1 small banana
  • 1 C milk (skim, 1%, soy, or almond work great)
  •  1 Tbsp cocoa powder
  • 1 tsp vanilla   
  1. Peel the banana & slice. Store in a Ziploc bag and freeze for at least 2 hrs.   
  2. Blend banana slices and remaining ingredients until smooth, adding more milk 1Tbsp at a time if necessary.
  3. Enjoy!
  • Athlete Option: Add 1-2 Tbsp natural peanut butter or a small handful of almonds/peanuts for "good fat" calories and crunch! 
Key Lime Pie Dip

  • 12 oz plain Greek yogurt
  • 2 Tbsp sugar
  • 2 tsp grated lime zest
  • 1 Tbsp fresh lime juice
  1. Strain the yogurt to get rid of excess water (so the dip doesn't turn runny). To strain yogurt, line a mesh strainer with 2 paper towels. Place strainer over a plastic container and put the yogurt in the strainer (don't worry - the yogurt won't stick to the towels). Cover & refrigerate overnight.
  2. Once the excess water is removed, mix in remaining ingredients and enjoy with fruit or whole-wheat graham crackers!
  3. Keep leftover dip refrigerated.

A Note from Lauren...


Now summer is officially upon us and the city begins to come back to life, we will be moving the newsletter back to a monthly delivery.  We hope these newsletters have been helpful to you during this emotionally and mentally draining time.  We appreciate everyone who has sent us ideas of topics to address and recipes to share - please continue!  We LOVE hearing from our clients and friends!!

Please continue to reach out to us via email: info@nutritionenergy.com, by phone: 646-361-6803, or on social media:   @Nutritionenergy   o n Instagram    @Nutritionenergy on Twitter, and Facebook , to let us know what you need to hear about, and we will include it in our next newsletter.

As always, the Dietitians at Nutrition Energy are here to support you during this difficult time, and  continue to offer telehealth nutrition sessions, (as video and phone sessions), for both existing and new  clients in order to help support you continuing (or beginning) to work towards your health and fitness  goals in the best way possible. If you, a friend, or family member could use some additional and  individualized help creating healthy nutrition, exercise and mindfulness habits right now, we are here to  help!

Sincerely,
 
Lauren Antonucci, Director
Nutrition Energy