Amaranth: Peruvian Wonder #1

Peru is having quite a culinary moment. The United Nations declared last year, the “International Year of Quinoa”, quinoa being one of Peru’s most well known food exports. The following three posts will talk about the amazing ingredients of traditional Peruvian cuisine. You might even call them super!

Superfoods are touted as functional foods that exceed basic nutritional content. They don’t just offer macronutrients (carb, protein, fat) but contain amazing nutrients that go beyond basic nutrition. In addition to quinoa, some Peruvian superfoods (or “whole foods” as I prefer to call them) are papaya, cacao, yacón (similar to sweet potato), Ají peppers, purple potatoes and, my personal favorites: maca, pichuberries and  kiwicha, commonly known as amaranth.

Peruvian Wonder #1: KIWICHA or AMARANTH

Known in the United States as amaranth or colloquially “mini quinoa”, Kiwicha is a small grain noted for its dense nutritional content, slight nutty flavor, and chewy texture. In addition, it’s known for its healing properties; to this day it is still used during Day of the Dead festivities.

Nutrition Facts:

This ancient grain is packed with calcium, iron, magnesium, phosphorous, and potassium. A ½ cup serving of cooked kiwicha provides 125 kcal, 4.7 grams protein, 2 grams of healthy fat, and 2.5 grams of fiber (mostly soluble fiber). 

Some other attributes worth mentioning:  

• Anti-aging due to its anti-carcinogenic and antioxidant properties, specifically the high content of phenolic acids, carotenoids, flavonoids as well as an agent called squaline. 
• Cardiopropertective! Studies have shown how kiwicha lowers LDL (bad cholesterol) as well as total cholesterol and triglycerides. The soluble fiber may something to do with that!  It also helps manage blood pressure. Two thumbs up for heart health!
• Optimal plant protein meaning it contains all essential amino acids – specifically high in lysine, which is normally low in other grains.
• Naturally gluten-free!

How To Use Amaranth 

Amaranth can be used in pilafs, added to salads and snack bars, or can be used to make granola or oatmeal (check out our very own #NYHRC RD oatmeal recipe!). You can also toast it quickly in a pan and “pop it” to a perfect consistency for breakfast cereals or energy bars. Another way of using kiwicha is by adding it to meat loaf or quick breads for a nutrition punch!

How to Store 

Like most grains, I like to keep them in a cool place, usually in a mason jar or a well-sealed container.

Pomegranate Amaranth Oatmeal (4 servings) 

Ingredients:

• 1 cup uncooked amaranth
• 2½ cups unsweetened almond milk or skim milk 
• 2 ripe bananas, sliced
• ¼ cup pomegranate arils
• ½ teaspoon ground cinnamon, for topping

Instructions:

1. Bring milk/milk alternative to a gentle boil in a lidded pot
2. Stir in the amaranth and sliced bananas and lower the heat
3. Simmer for 25-30 minutes, or until grains have absorbed most of the liquid.
4. Top with pomegranate arils and cinnamon. Voila!

Nutrition Facts per Serving: 267 calories, 5.5 g fat, 1 g sat fat, 0 mg cholesterol, 123 g sodium, 48 g carbohydrates, 9.5 g fiber, 10 g sugar, 8.5 g protein.

Don’t forget to check out the following posts on Peruvian Food Wonders! 

Picture by John Lambert Pearson on Flickr. 

Pregnancy and Me & Baby Makes Three

So, big news. I’m preggers! Yup. There is a tiny human growing inside of me. Such a  surreal experience, when you really think about it. My husband and I found out on Father’s Day; indeed a special day for my hubbie to learn that he’s going to be a dad! It was even more significant though because I felt like my own Papito was sending me a message or giving me his blessing, or both. He is deeply missed.

As you have probably guessed, this post is going to cover prenatal nutrition and the joys of pregnancy.

How Much Is Enough 

When you become pregnant, you often hear the expression, “Eat up! You’re eating for two now!” This statement is very deceiving. My doctor quickly put it to rest by clarifying, “Alanna, you are eating for 1.1, not 2.” Which means that even though your appetite may be off the charts with weird cravings and a hunger that tells, nay, screams at you to eat every two seconds, the reality is you should only be eating an additional snack of approximately 150-200 calories during the first trimester. If there is only one baby, the second and third trimester requires about 300 calories more - the size of a small meal a day, not double your food intake.

So what’s the trick to making you feel like you’re eating more without packing on the pounds uncontrollably? Eat throughout the day. I found it helpful to eat at least a little something every 2-3 hours. I went to town on fruits such as cherries, watermelon, and plums. I snacked on yogurt, cottage cheese, and hummus, being mindful of the types of “dippers/sauces” I was consuming. I couldn’t get enough peppers, cucumbers, and celery. And anything with lime and a little sea salt was like a little slice of heaven!  

Taming the Symptoms

I consider myself pretty lucky. I’ve had mild symptoms of nausea, headaches, and fatigue, which are all quite common but nothing overly debilitating. I found that the following tips really help subdue the symptoms significantly:

• Hydrate, hydrate, hydrate
• Simple carbs
• Fruit
• Simple carbs with lean protein
• Don’t overdo it on fat, especially fried food
• Yogurt
• Light smoothies
• Small meals
• Breathe

Why the baby-glow?

I personally believe that the famous “baby glow” has more to do with the absence of alcohol (and other “bad habits”) than anything else. Not that I have ever been a big drinker, but I have been known to indulge in an after-work drink now and again; cutting all alcohol from my diet entirely has made a HUGE difference. After all, alcohol is a toxin, regardless of the traces of resveratrol! FYI: Resveratrol is an antioxidant. 

Another culprit of that glow, being pregnant has forced me to listen to my body and get an enormous amount of shuteye. Living in a city like NYC, it’s hard to say no to that cool new art exhibit or even an invitation to just hang out with friends. But when you’re pregnant, the fatigue sinks in and you have nowhere to go but your bed.

Make the glow happen! I’ll keep you updated on any other new awakenings! 

Meat: I’ve Got a Bone to Pick with You

Picture by Peter Hellberg 

We need to address the elephant in the room… meat. A staple of the American diet, meat is a big one of the big taboo topics for my clients. On average, Americans consume 8 oz of meat per day, including beef, pork, and poultry- 45% more than the USDA recommends and three times the global average. That is roughly 200 pounds of meat per person per year!   As much as we personally believe we can’t live without meat in our diets, with the Paleo Diet, South Beach and Atkins Diet ringing in our ears, research tells a different story.

Let’s Take a Look at the Numbers

The popular calorie counting app, My Fitness Pal, reports that a generic burger with lettuce, tomato, mayo, pickle, onion and a bun comes to a whopping 942 calories, 59 grams of fat (37% of which is saturated fat!), 1,000 mg sodium and 57 grams of carbohydrates (refined, of course). The ugly truth is that this good old-fashioned burger provides half your recommended daily intake of calories and sodium, and far exceeds the recommended daily intake of fat and saturated fat. To make matters worse, most people wolf it down in ten minutes or less.

Veggie Power & The Chronic Connection

In order to develop the Dietary Guidelines for Americans in 2010, the USDA conducted extensive research defining what the “ideal nutrition intake” should be. This process revealed exciting health benefits, “Vegetarian-style eating patterns have been associated with improved health outcomes, including lower levels of obesity, a reduced risk of cardiovascular disease, lower blood pressure and lower total mortality.” This should come as no surprise when we think about what vegetarian style food sources contain fiber, vitamins, minerals, healthy unsaturated fats, phytochemicals and low glycemic carbohydrates. Most vegetarian foods are naturally low in saturated fat, dietary cholesterol and toxins like nitroso compounds, heterocyclic amines, polycyclic aromatic hydrocarbons and glycation—end products formed in cooking, curing and processing meats. Not only do these toxins increase risk of cancer but they also speed up the aging process. Research has also shown that vegetarians have a lower overall rate of cancer and that plant-based diets (including plant-proteins) have been linked to a 20% lower risk of developing breast cancer. I’ve got your attention now; I bet! 

What To Do? 

Don’t panic! If you are not ready or willing to give up meat, there are small changes you can make to improve your health. Ever heard of Meatless Mondays? Choose one day a week and strive to cut meat from your diet that same day every week. Another option is to avoid meat for one daily meal. For instance, if you have a bacon, egg, and cheese every morning, try a vegetarian omelet instead. And if you are cutting back or eliminating meat from your diet, there are a few factors to keep in mind. Make sure you include foods high in protein and rich in iron and vitamin B12, since those are naturally high in meat-based foods. See the suggestions below to help you maintain a well-balanced diet. 

Vegetarian sources of protein:

• Milk
• Greek Yogurt
• Cottage Cheese
• Kefir
• Eggs
• Legumes (beans & lentils)
• Soy/Tofu/Tempeh
• Nuts or seeds such as hemp or pumpkin seeds
• Seitan (contains gluten)
• Whole grains

Vegetarian sources of Iron*

• Dark leafy Greens
• Legumes (beans & lentils)
• Fortified cereal
• Soybeans
• Molasses

*Eat with foods high in Vitamin C like lemon or tomatoes to enhance iron absorption

*Males should aim for 8 mg and women 18 mg per day 

Vegetarian sources of vitamin B12**

• Eggs
• Fortified Cereal
• Nutritional Yeast
• Milk and Yogurt

*Adults should aim for 2.4 mcg per day

Try The Meatball Shop’s Veggie Balls!Delicious and nutritious! 

Thinking of cutting back on meat? What is your motivator? Tell me at #BushwickNutrition.

Written by Debi Zvi, RD, CDN 

Edited by Alanna Cabrero and Tamara Cabrero 

Watermelon-Mint-Cherry Pops

Last year, I wrote about the benefits of watermelon. Watermelon is not only filled with nutritious benefits, but it’s naturally sweet taste and high water content make it a perfect fruit for blending and making ice-pops (of course!) without any added sugars or even water. 

Watermelon-Mint-Cherry Popsicles

Makes 10 popsicles. Each popsicle is ~20 calories. 

Ingredients: 

• 4 cups of cubed, fresh watermelon - make sure to use the watermelon juice as you cube 
• A handful of fresh mint or spearmint leaves 
• ¼ cup of sliced cherries- about 8 cherries (in season as well!) (optional) 

Place watermelon and mint in blender. Blend and stir as needed. Once blended, it should provide around 3 cups. Add to pop maker, leaving about 1 cm from the top. Add 1 tsp of sliced cherries to top and freeze. 

Enjoy! 

These pops are super kid friendly! Little Fiana was enjoying every bite (or slurp, I should say ;) 

Apricots: My Precious… Golden Apple

Referred to as “golden apple” in Greek mythology and meaning “precious” in Latin, apricots deserve way more glory than they receive. Often overshadowed by their fuzzy cousin, the peach, a fresh apricot has only 17 calories, 3 grams of sugar, and almost 1 gram of fiber.  What a find!  They are also high in potassium, vitamin A, and vitamin C to boot, making this precious fruit an ideal low-calorie summer snack! 

But before you reach for that package of dried apricots, I would encourage fresh fruit whenever possible because the fresh stuff contains significantly less sugar per serving.  Dried fruit can be coated in a preservative, sulfite or sulfur dioxide, to maintain a bright color; many people have an intolerance to this preservative, experiencing head fog or head aches, wheezing, hives, and in some cases, anaphylaxis.

How to Pick

Apricots are easy to choose because they aren’t shy about showing signs of ripeness.  Fresh apricots are a bright orange-gold color and slightly soft.  They let off a  strong, sweet smell when they’re to ready to eat.  Avoid pale yellow or tinted green ones as they’re not quite ripe, and wrinkly apricots have gone bad.

How to Store

Keep in the refrigerator to avoid over-ripening.  You can also preserve apricots in the freezer.  If you purchase unripe apricots that are still hard, place them in a paper bag to speed up the ripening process.  Just remember to check on them daily to evaluate whether or not they are ready to eat; they should take about two or three days.

When to Buy

Did you know that 90-95% of the world’s apricots are grown right in California? They have a very short season, but you can find them at their freshest from mid-May to mid-August, so get them while you still can.

Here are a few recipes to try:

• Goat Cheese Stuffed Apricots with Honey and Pecans by from Domestic Fits
• Grilled Apricot Halves on a bed of salad. Yum. My favorite! Check out this recipe on Cooking Light.
• Fruit Kebabs! Made with fresh or dried apricots, grapes, and any type of berry. Both kid and adult approved.

Have you gotten your apricot fix this Summer?

Co-written by Alanna Cabrero, MS, RD, CDN and Debi Zvi, RD, CDN
Edited by Tamara Cabrero

Detoxification: The Cold Pressed Truth

What do you think of when you hear the words detox and cleanse? Extreme Diet? Starvation? That really testy person at the office drinking something green? A healthy break from your favorite “bad” foods? The words detox and cleanse hold very different meanings depending on whom you ask. Today, they are typically associated with fads touted by those who are not qualified nutrition professionals, often celebrities. The popular notions tend to go hand in hand with extreme diets (remember The Master Cleanse?), the elimination of whole food groups (most juicing regimes), or significant and unhealthy calorie reduction, which is why most dietitians try to steer their clients away from “detoxing.” This isn’t because detoxification isn’t real—get this, it’s actually one of the processes our body does best! How else would we be able to handle the margaritas, hamburgers, and questionable dietary decisions after a long weekend?! Give a round of applause for your liver and kidneys!

While our bodies are performing detoxification functions on a daily basis, there is a lot we can do to support these processes, such as eating the right foods, proper portion control, hydrating, improving digestion and making better lifestyle choices (being active, practicing stress management). In some cases, aiding our bodies in detoxing can indicate dietary supplements but the theme here is balance, not extremes.

Detox In A Nutshell

This process depends on two main organs: your liver and the kidneys, but it’s really your liver that deserves most of the glory. Without going into too much detail, Phase 1 basically involves a family of enzymes breaking down and releasing toxins from your fat stores and metabolizing them further to water soluble molecules so that, in Phase 2 (also known as the “natural healing phase”) they can be excreted through urine, bile or stool. During detoxification, toxins are roaming in your blood stream, which can manifest as unpleasant symptoms like headaches, bad breath, skin outbreaks (acne, eczema, rashes), mucus buildup and changes in bowel movement or urinating patterns. All very attractive. But they proceed the “cleanse high”- when you actually feel the benefits of a good detox or cleanse program!

Detox vs. Cleanse

Although used interchangeably, they actually mean different things. Detoxification is the process of clearing toxins from the body or neutralizing them, i.e. ridding yourself of the excess “gunk.” Cleansing, on the other hand, involves eliminating culprits like trigger foods, additives and  processed foods, while also introducing new and rejuvenating items to your diet, like antioxidants, vitamins, minerals and fiber. As a Registered Dietitian, I encourage my clients to embrace the Detox+, a combination of ridding toxic substances while replenishing with healthy foods. Think of it as a whole-food based cleanse without the pesky hunger pangs or calorie counting that can lead to throwing a green juice at your boss’s head.  

So Why Detox+?

Detoxing or cleansing allows us to look at old patterns with a new awareness. If you’ve been feeling groggy, fatigued, having digestive issues, restless sleep, problematic skin, food intolerances, uncontrollable cravings or feeling all around icky—a monitored, mindful and properly executed Detox+ can shed light on the root of these problems.

Detox+ Supportive Nutrients

To support the already efficient detoxification system your body has set up for you, consider trying the nutrients below.

• Eat up glutathione-rich foods, one ofthe most prevalent antioxidant enzymes in the body.

Sources: fruits (avocados, tomatoes, grapefruit, apples, oranges, bananas, melon), vegetables (peppers, carrots, onions, broccoli, squash, spinach, garlic), herbs (milk thistle), spices (such as cumin), selenium-rich foods (cereals, oats, Brazil nuts, walnuts, legumes, tuna, beef, poultry, cheese, eggs) and whey protein. If you can tolerate it, raw is better than cooked.

• Protein. Certain amino acids found in protein aid in the detoxification process. Many of these are found in animal products (meat, organ meat, fish, seafood, eggs, dairy). But remember to take into account your own individual relationship and tolerance with these foods, specifically dairy.

Alternate sources: Brazil nuts, sea algae (spirulina), beans, oats, and wheat germ.

• Boost fiber and fluid intake. This will help reduce the absorption of toxins and facilitate elimination while nourishing gut flora.

Sources: Foods rich in fiber are vegetables, fruits, whole grains, nuts, seeds and legumes. Also promote foods that facilitate good bacteria growth, such as fermented and cultured foods like kombucha or yogurt. 

• Go crazy with antioxidant-rich foods, not supplements! Berries are a great antioxidant go-to, such as aronia black chokeberry, blackberry, cranberry, raspberry, strawberry, sweet cherry and blueberry. Did you know it’s National Blueberry Month?! Celebrate with the American Heart Association and have a handful for #hearthealth. https://www.goredforwomen.org/live-healthy/heart-healhty-snacks-and-eating-on-thego/health-benefits-of-blueberries/

Other sources: kidney and black beans, prunes, pecan, red delicious and granny smith apples, cinnamon, and artichoke hearts.

• Reduce/eliminate classic food allergens and intolerances. “The Big 8” encompasses 50-90% of all food allergies! These are casein (dairy), eggs, peanut, tree nuts, soy, wheat, fish and shellfish. Other intolerances include lactose (sugar in milk), sugar alcohols, fermentable fibers and other.These changes are best explored with the guidance of a dietitian.

Have you tried a detox or cleanse? What was your experience? Share with me @BushwickNutrition

Written by Alanna Cabrero, MS, RD, CDN 

Edited by Tamara Cabrero and NYHRC Team 

Originally posted on NYHRC Tumblr 

Vegan, Gluten-Free Chocolate Chip Cookies

Inspired by a recipe from @VerdeyRebelde, these vegan cookies are so easy to make and (almost) guilt-free. They contain no milk, no eggs, no added sugars (except for a little stevia), and are gluten-free! Best part of it all is that you are in and out of the kitchen in 40 minutes, tops. 

Ingredients (to make 10-12 cookies): 

• 2 ripe bananas (some black spots are required!) 
• 6 heaping tablespoons of rolled oats
• 1/3 cup of coconut flakes 
• 1.75 to 2 oz of dark chocolate (preferably 70% cocoa)
• 2 tablespoons of peanut butter or sesame butter (for those with allergies) 
• 1 teaspoon of cinnamon 
• 1 - 2 packets of stevia (depending on your sweet tooth!)
• ½ teaspoon of baking soda 
• a pinch of salt 

Directions: 

First crush the bananas with a fork. Mix in cinnamon, stevia, and baking soda. Then add nut or seed butter and mix. Start adding dry ingredients one a time- oats, coconut flakes, and lastly, the chocolate pieces. Use a spoon to scoop and make small cookie balls with your hands. Use small amount of coconut oil on a cookie tray. Cook for 22 to 25 minutes at a temperature of 325F. Enjoy! 

Calories per cookie: 90 (no added sugars!) 

Happy Saturday baking! Yum. 

Red, White, and Sip

Holidays are a time to celebrate, and the Fourth of July is no exception! But you shouldn’t feel the need to sacrifice your health (or hard-earned beach bod) every time you attend a BBQ or go to a party. There are plenty of healthy and tasty alternatives to traditional BBQ fare – check out our posts on healthy BBQ tips from last year, including a recipe for delicious burgers. And don’t forget that healthy drinking is a huge part of healthy eating. Scroll down for a few of my sip tips and favorite, low-calorie cocktail recipes. Salud! 

Smart Drinking

Okay, so maybe drinking isn’t necessarily part of a healthy diet, but if we’re going to indulge (be honest) we can at least be smart about it. By following some good drinking habits, such as those listed below, we can enjoy ourselves fully.

TIP 1: Have a glass of water between each alcoholic drink and slow down. Alcohol is a toxin, therefore your liver will always try to eliminate it first, bypassing food to process the alcohol. When you drink water, you give your liver a chance to “catch up,”plus there is no end to the benefits of water.

TIP 2: Ditch the added sugars. Mixed drinks (typically 12oz) are extremely caloric because they are loaded with sugar in addition to alcohol. For reference, a Dark & Stormy or a Margarita can range from 350 to 600 calories, respectively. Is that really worth it? By nixing the sugar, you will not only cut calories but also be able to taste the strength of the alcohol, which naturally slows you down.

TIP 3: Get creative with natural flavors. Using fruits, naturally sweet herbs, or flavored seltzers instead of sodas can add that tinge of sweetness or bite without the calories! My favorite flavor boosters: basil, mint, rosemary, cucumber, lemon, lime, lemon/lime zest, or orange slices.

Bloody Beer

An alternative to a vodka Bloody Mary. Who said you can’t get your veggies in a cocktail?!

Ingredients per drink:

• 6 ounces of beer such as Modelo Especial, Presidente, Aguila, or even Budweiser
• 4 ounces of V8 (my pick is the spicy hot, low sodium)
• 1 twig of rosemary
• A few slices of cucumber
• Stick of celery
• 3 drops of Tabasco sauce (optional)

Instructions: Pour beer into a cold glass or frosty mug with ice. Make sure to add beer at a 45-degree angle to avoid foam. Add garnish and Tabasco. Top off with V8 juice.  Mix and sip. Calories: 95 per drink. 

Spicy Paloma. Recipe and picture revised from Cookie & Kate. 

A fresh, spicy cocktail made with grapefruit juice and tequila – a fancified version of the traditional Mexican cocktail typically made with grapefruit soda.

Ingredients per drink:

• 1 ounce fresh lime juice (about 1 lime, juiced)
• ½ teaspoon light agave nectar
• 1 thinly sliced Serrano round (1/8th to ¼th inch wide)
• 2 ounces fresh grapefruit juice (juice from less than 1 grapefruit)
• 1.5 ounces tequila, silver or blanco
• 1½ ounces grapefruit-flavored club soda or plain club soda
• Salt rim and garnish
• 2 teaspoons kosher and/or sea salt
• Lime wedge, for lining the rim
• Small grapefruit wedges, for garnish 

Instructions: Prepare your cocktail glass by running a lime wedge around the edge of the glass and rolling the edge of the glass onto the salt. Fill the glass with ice. Then, in a mixer, muddle together the lime juice, agave nectar and one small slice of Serrano pepper. Pour in the grapefruit juice, tequila, and shake. Pour the blend into your prepared glass. Top off the cocktail with club soda. Garnish with a small wedge of grapefruit. Calories: 140 per drink.

What’s your favorite healthy cocktail? Share with me! And Happy 4^th!

Written by Alanna Cabrero, MS, RD, CDN 

Edited by Tamara Cabrero 

CSA: Local Food Lover’s Delight

I am excited about CSA! CSA stands for Community Supported Agriculture, and it’s exactly that. It gives you the opportunity to buy a “share” of fresh produce (like eggs, meat, and dairy) from a local farmer before the start of the season. You are essentially investing in a future crop. It’s a great and easy way for city dwellers to reap the nutrition and flavor benefits of high quality, fresh foods for pennies on the dollar while also supporting local agriculture!

How CSAs Work

• CSAs typically offer amazing food throughout the warmer months. The “share” is purchased upfront to ensure that the farmer can adequately prepare for the season. Buy your share in March or April and get your bounty from June to October/November.

• The farm you have chosen will deliver your share of produce to a convenient drop-off location on a prearranged schedule. CSA distribution sites vary but can be found all over the city, from gardens, and markets to housing developments and restaurants.

What to Expect

• You will receive a weekly or bi-weekly newsletter listing the current share’s produce (usually 7-10 different types of vegetables and 1-3 different types of fruit).

Sample week of a fruit and vegetable share: 1 head romaine lettuce, 3 kohlrabi, 1 bunch collards, 1 pound purple string beans, 2 delicate squash, 3 sweet bell peppers, 1 bunch braising greens, 1 bunch arugula, 1 Italian eggplant, 3 pounds McIntosh apples

• Some CSAs even provide delicious recipes featuring the week’s bounty!
• Incredible fruits and vegetables, that will remind you just how flavorful and delicious healthy food can taste.
• A BYO Bag operation—In the vein of going green, CSA’s make an effort to reduce waste so bring a few large reusable bags to hold your fresh fruits and vegetables.
• A feeling of connectedness to your community.
• Flexibility! There are many options in terms of the size of your share. You can find the best fit for your needs whether you are feeding a large family or cooking for one. Cost varies depending on the size and type of share.

Volunteering

• As a CSA member, you are expected to volunteer about 2 hours per growing season at the distribution site because it really is a community effort.
• Volunteers are asked to help take produce out of boxes, sign in fellow members, assist members choosing their allotted quantity of produce, weigh produce, or clean up.
• It is a great opportunity to meet new and like-minded people, give back, and learn even more about your CSA.

Want to Learn More?

• Just Foods is a wonderful resource to learn more about CSAs and has a search by zip code feature to help you locate a CSA near you!
• For the next generation of CSAs, you will be able to purchase credits ahead of the harvest that you can spend any time throughout the growing season. This option is great for those who travel a lot or have unpredictable schedules, check out Holton Farms. 
• Want the benefits of a CSA without any hassle and variety from various local farms? Fresh from the Farm 365 delivers your share directly to your door!  Their fresh local options span from fruits and vegetables to meat, dairy and even baked goods.  

Do you belong to a CSA? Which one and what do you love about it?

Co-Written by Debi Zvi, RD, CDN and Alanna Cabrero, MS, RD, CDN

Edited by Tamara Cabrero & NYHRC Team

Originally posted on NYHRC Tumblr 

Bushwick Nutrition turned 2 yesterday!!!! Holly moly! So far, Bushwick Nutrition has been a tool to disseminate information on current nutrition topics as well as old favorites (90 posts so far!). In the coming year, I look forward to participating more in the community. I want Bushwick Nutrition to be a go-to resource for diet and nutrition in the neighborhood. Looking forward! 

Picture taken at Bushwick Open Studios 2014. If you haven’t been, stay tuned for next year! Love The Bushwick Collective. 

Wham! Bam! Strawberry Pop!

Strawberries are the most cultivated berry in the country, and lucky for us in the Northeast, they are the first fruit to ripen in spring and early summer. These delicious heart-shaped fruits are naturally sweet and simply jam-packed with healthy nutrients such as fiber, folate, potassium, vitamin C and phytochemicals. Here are a few of their benefits:

• Fiber helps us feel fuller, longer (increasing satiety)
• Folate lowers our homocysteine blood levels and therefore aids in heart health
• Vitamin C helps support a healthy immune system
• Potassium has been shown to lower blood pressure
• Phytochemicals, specifically flavonoids, give strawberries their bright color and contain cancer-fighting properties

Nutrition Facts

One cup of strawberries has only 45 calories, absolutely no fat, zero sodium, 3 grams of fiber, 7 grams of natural sugars and 1 gram of protein. Strawberries also give any dish a punch of color and are generally considered people pleasers, satisfying even the pickiest of eaters—you know who you are!

How To Buy Strawberries

I don’t usually push for shopping organic, but in this case, I definitely recommend choosing local or organic strawberries if possible. Strawberries are #2 on the Dirty Dozen List for 2014, which means they are on the top tier of produce that has the highest amount of pesticides. Their skin is so thin that pesticides can easily slip in and are hard to clean out; research has even shown that conventionally grown strawberries are lower in cancer-fighting phytochemicals! Nothing beats fresh, local berries, but frozen works just as well in a pinch.

Outside the Box Strawberry Recipes

• Sweet and savory meets the strawberry. Give strawberry, balsamic vinegar and basil ice pops a shot! Balsamic Vinegar, a naturally acidic food, provides a great tartness that pairs beautifully against the natural sweetness of strawberries. See recipe below!
• Can’t go wrong with chocolate-covered strawberries. Make sure they’re made with dark chocolate—70% cocoa, of course! An easy alternative, sprinkle unsweetened cocoa powder on fresh strawberries.
• Grill them! Summer is the season for grilling, and this is a delicious and healthy addition to any menu. Place strawberries on wooden skewers, add a dash of powdered sugar and grill no more than 3 minutes on each side.
• Pump up your salad by adding strawberries to your favorite leafy greens, such as spinach, arugula or any bitter greens.
• Make a guilt-free sundae. Use strawberries as your base and add a small scoop (no more than ½ cup) of ice cream.
• Top it off with strawberries. Layer on top of whole-grain cereal, oatmeal or low-fat yogurt for breakfast or a sweet snack.
• Bring the fiesta with a fruit-based salsa made of strawberries, pineapple, lime and cilantro. Add the salsa to grilled chicken or fish!
• Make a strawberry smoothie. Yum!

Strawberry, Balsamic Vinegar & Basil Popsicles

Makes 10 popsicles (A little more than 3 cups = 25 ounces). Each popsicle is 45 calories. 

• 2 cups of strawberries- tightly packed, thawed if frozen 
• ¼ cup of balsamic vinegar
• 1/3 cup of brown sugar
• ½ lime
• A handful of fresh basil leaves
• Water as needed

Mix strawberries, sugar, vinegar and lime in a blender. Add enough water to total 3 ¼ cups. Blend really well. Add basil and pulse blender, enough so that you can still see little pieces of basil. Add to pop maker and freeze. Trust me, they are delicious! 

What is your favorite recipe showcasing the strawberry? Share with me at Bushwick Nutrition! 

Written by Alanna Cabrero, MS, RD, CDN 

Recipe Adapted from People’s Pops: 55 Recipes for Ice Pops, Shave Ice, and Boozy Pops from Brooklyn’s Coolest Pop Shop 

Edited by Tamara Cabrero & NYHRC Team 

Initially posted on NYHRC Tumblr 

What's In An Egg?

May is National Egg Month!  Even though eggs (or should we say, egg yolks) are nutrient powerhouses, they have gotten a bad rap—mostly due to their dietary cholesterol content and its presumed link to heart disease. Here’s what you need to know…

Eggstra Special Nutrition

Eggs contain the most bioavailable protein of any food on earth—7 grams of protein per large egg, to be exact. They are loaded with 13 vitamins and minerals and all for a measly 70 calories!  

Get Cracking 

Research suggests that even though a whole egg has approximately 212 mg of cholesterol per large egg yolk, it has a marginal impact on our blood cholesterol, unless you have diabetes. Interestingly, it’s the types of fats in our diets (saturated vs. unsaturated) that influence our total cholesterol—lousy cholesterol (LDL) and healthy cholesterol (HDL)—more than the cholesterol found in foods.

In order to keep your cholesterol in check, you should reduce sources of saturated fat such as fatty pieces of meat, whole fat dairy (butter, cheese, whole milk), fried foods and baked foods. Consider swapping out the cheese for an egg and staying away from unhealthy pairings like bacon, cheese and buttered toast! 

How Many Eggs is One Too Many?

Three yolks per week are recommended by the American Heart Association in order to limit excess amount of saturated fat and dietary cholesterol. If you do not have diabetes or are at risk for developing diabetes, most research has shown that one whole egg a day is generally safe for the heart.

How To Choose

You can use the guide below to understand egg labels and claims. Choose eggs that align with your needs and preferences! Note: The color of the egg shell specifies the breed of chicken and does not affect the quality, flavor or nutrition of the egg. 

• Cage Free: Hens are not kept in cages and may or may not have outdoor access.
• Free Range: “Cage free” plus the birds must have continuous access to the outdoors.
• Vegetarian-Fed: Hens eat feed with no animal products or by-products (feather meal and hen meal are allowed in conventional chicken feed).
• Omega-3 Fortified: Hens are fed diets with flaxseed or algae, increasing the amounts of omega-3 fatty acids in the eggs by up to 20 times that of non-fortified eggs.
• Organic: “Free range” plus hens cannot be given antibiotics or growth hormones. Their feed is organic per the National Organic Standards.
• Pasture-Raised or Pastured: (Not legal terms) “Pastured eggs” come from hens that forage on bugs and grass (their natural diet). Often found at farmer’s markets.

Whats your favorite way to eat an egg? Share it with me on Bushwick Nutrition! 

Co-Written by Debi Zvi RD, CDN and Alanna Cabrero MS, RD, CDN 

Infographic by Debi Zvi, RD, CDN dzvi@nyhrc.com

Originally posted on NYHRC Tumblr 

Reference: Skip the Egg Yolk, Skimp On Nutrition. Environmental Nutrition, March 2012. 

Edited by Tamara Cabrero & NYHRC Team

Center for Comprehensive Wellness: Integrative Care for Pediatric Oncology Patients

So proud to work for the Center for Comprehensive Wellness within Columbia University Medical Center. It was the first integrative program in pediatric oncology that fused complementary therapies (i.e. Acupuncture, massage, meditation, yoga, nutrition, herbs, dietary supplements) within the framework of conventional care. Pretty amazing.

Scroll down to page 13 to learn more about the program, and to see a picture of one of the cutest patients I’ve ever worked with. When she saw her picture in the magazine, she yelled out…  “I’m famous!" Priceless. 

The Healthy Bones

We all know calcium builds strong bones, but did you know that it isn’t the only major participant when it comes to bone health? A balanced diet and good nutrition are essential for healthy bones. Calcium is a team player that acts best with other nutrients, like vitamin D, vitamin K, magnesium and potassium. And let’s not underestimate the importance of exercise—especially weight-bearing exercises. Weight training and cardio activities such as swimming, squats, taking the stairs, Tai Chi and walking will help to improve bone strength and prevent hip fractures. During Osteoporosis Prevention Month, I want to share some tips for preserving strong bones at any age!

What is Osteoporosis & What Are the Risk Factors?   

Osteoporosis is a condition that makes your bones weak and, therefore, more likely to break. It’s known as the silent disease because you may not know you have it until you break a bone. Ouch! Approximately 10 million people over the age of 50 have osteoporosis, and another 34 million have low bone density, known as osteopenia, which puts them at high risk for developing osteoporosis. Anyone can develop osteoporosis, but there are certain factors that put you at higher risk:

• Getting older- Over 50 years of age and especially women after menopause
• Being a white or an Asian woman. Eighty percent of the people who have osteoporosis are women and women are four times more likely to get it than men
• Being small and thin 
• Genetics- Having a family history of osteoporosis
• Taking certain medicines, such as steroids
• Excess fat around the belly- New research even suggests that excess liver and muscle fat, independent of BMI, age and exercise, is detrimental to the strength of the bones
• Smoking

The Nutrition Lowdown

1.)  Eat it to beat it: Choose foods rich in calcium, not just dairy. Even though increased dairy consumption has been consistently associated with lower rates of osteoporosis and better bone health, you can get calcium from many other sources. The recommended calcium intake for adults is 1000-1200 mg per day, dependent on age.  Estimate your average intake and fill in the gap with a supplement, if necessary. But remember, too much calcium is counterproductive! 

• Fish, such as bone-in sardines, anchovies, salmon
• Leafy greens, like kale, collard greens, mustard greens, arugula, Bok Choy, broccoli rabe
• Low-fat to full-fat dairy products (preferably Organic or local), such as yogurt, milk, cheese, kefir
• Foods fortified with calcium, like orange juice, breakfast cereals, non-dairy milk alternatives (almond, rice, soy, coconut), breads or instant oatmeal
• Bone broth

2.)  Check your vitamin D level. Vitamin D is hugely beneficial for bone health because it helps regulate calcium metabolism. Getting vitamin D from food or supplements is especially important if you are vitamin D deficient (<20ng/ml).

3.)  Increase your intake of plant-based foods. As previously mentioned, bone health is a team effort. Include foods rich in the following nutrients:

• Vitamin K: Leafy greens such as kale, spinach and endives as well as any “green foods” such as celery, Brussels sprouts, broccoli and avocados are high in vitamin K.
• Magnesium: Dark leafy greens along with nuts, seeds, dried fruit, whole grains, beans and legumes are loaded with magnesium.
• Potassium: Bananas aren’t the only foods that have potassium! Baked potatoes, avocados, mushrooms, squash, and, you guessed it, leafy greens are full of it!  

Bone Health Myth Busters 

Myth: Once you turn 50 you have to supplement with calcium. 

Fact: A 2012 analysis of NHANES data found that consuming a high intake of calcium beyond the recommended dietary allowance, typically from supplementation, provided no additional benefit.  Multiple studies found that calcium supplements don’t reduce fracture rates in older women and may even increase the rate of hip fractures. Calcium supplements have also been associated with higher risk of cardiovascular disease, increased prostate cancer risk and an increase in kidney stones. More is not always better! Getting calcium in smaller amounts can increase proper absorption without overloading the arteries or kidneys.

Myth: Dairy contributes to poor bone health by “acidifying” our bodies. The “acid-alkaline” hypothesis theorizes that dairy increases acid in the blood and, therefore, blood needs to restore balance by stealing alkaline minerals (such as calcium) from the bones, decreasing bone density. 

Fact: A diet including dairy does not affect our blood pH. Dairy and other acidic foods may affect our urine pH, which does change depending on what you eat, but that is eliminated when we urinate. 

Check your bone health by testing your bone mineral density, especially if you have any of the above-mentioned risk factors. Keep your bones healthy at every age! 

Written by Alanna Cabrero, MS, RD, CDN 

Edited by Tamara Cabrero & NYHRC Team 

Originally posted on NYHRC Tumblr 

Spring Smoothie

As you probably remember from some posts back, I prefer smoothies over juices. Partly because they are much easier to make (not so much cleaning involved), but also because all the nutrients remain intact - especially the fiber. One of the trickier aspects of making a smoothie is that the texture may not be so amenable. One thing to remember: you can always add more water to manipulate the texture! 

It was probably the ray of sunshine that inspired this smoothie, or maybe it was way too many dinners out this week. Either way- I am so grateful because even my husband said, and I quote: “I could have this drink every day for the rest of life." I couldn’t ask for a bigger compliment! 

Green Smoothie Recipe

2 servings (16 ounces per serving) 

• 1 cup of mango (fresh or frozen) 
• ¼ cup of pineapple (fresh or frozen) 
• 1 cup of arugula (fresh or frozen) *** I used Arugula I had frozen myself
• 2 tablespoons of fresh mint (preferably) 
• 1 tablespoon of flaxseeds 
• 1 tablespoon of chia seeds
• 2 cups of water, or more, if you want to change the consistency 

Every serving is: 90 calories, 3 grams of protein, 7 grams of fiber, and 4.5 grams of healthy fats. It is definitely not a meal replacement, but it’s a great way to start your day! 

Happy blending! 

3 Strategies for Mouth-Stardom

Did you know that our mouths are the first line of defense when it comes to protecting our immune system? We often think of cavities (tooth decay) as a surface issue, but unwanted bacteria can enter our blood stream through our mouth and potentially impact other parts of our body. We know that brushing our teeth at least twice a day, flossing and routine dental visits are imperative for oral health. But there are other amazing supplemental therapies that can help our teeth become stronger and whiter without the aches and pains of teeth whitening products or expensive price tags. One of my current favorites? Oil pulling! But I’m getting ahead of myself. First…

Tooth Decay 101

Did you know that tooth decay is largely preventable? Even so, it remains the most prevalent chronic disease in both children and adults. Dental caries (or tooth decay) is an infection, bacterial in origin, that leads to the gradual demineralization of enamel, which in turn destroys the structure of the tooth. So, what can you do?   

3 Strategies for An Awesome, Healthy Smile 

Strategy #1: Oil Pulling

Oil pulling has been used for thousands of years in Ayurvedic medicine. It involves swishing or “pulling” oil in your mouth for a period of time. Because plaque is fat soluble, the oil is able to grab hold of it and remove those unwanted bacteria and toxins. Oil acts as the perfect mouthwash! Oil pulling also naturally whitens teeth, improves gums and decreases bad breath! Some people have even seen an improvement in their skin conditions, asthma, headaches and hormone imbalances, although research is limited. 

How To

Swish one tablespoon of vegetable-based oil, preferably coconut, sesame or olive, in your mouth for 15-20 minutes (no exceptions). The oil will get thicker as it mixes with saliva. Spit it out in the trash can (oil can clog drains). DO NOT SWALLOW since bacteria and toxins have hopefully accumulated in the oil. Rinse well with warm water. Then brush your teeth and/or scrape your tongue (read below).

My Personal Experience

I prefer coconut oil for the taste, even though you need to heat it up a bit beforehand since it’s solid at room temperature. After a month, my teeth are noticeably whiter! And I have to say, I love using a natural product rather than mouthwash, which has up to 13 ingredients, including colorants. The biggest challenge is finding the time, but I suggest multitasking! If I do my swishing while showering or getting ready, it fits into my busy day. 

Strategy #2: Use a Tongue Cleaner or Scraper

Also taken from Ayurveda practices, this U-shaped utensil, usually made of plastic or stainless steel (I prefer steel), removes bacteria and build-up from the surface of your tongue. It is touted for preventing bad breath, helping to liven your taste buds and reduce cravings. The tongue scraper actually helps to get rid of the taste of previously eaten food, which helps reduce cravings as well as improves taste.

How To

Apply slight pressure and use the rounded cleaning edge to scrape gently down the tongue. Scrape 2-3 times a day after brushing your teeth.

Strategy #3: De-Acidify Your Mouth

What a mouthful! (Pun intended) Bacteria feeds off of fermentable carbohydrates and produces acid that leads to tooth demineralization. Fermentable carbohydrates include candy, cookies, cakes, juices, soda, sweetened coffee, chips, pretzels and even fruit. 

How To

• Eat foods that do NOT produce acid, such as protein-rich foods (eggs, fish, meats, poultry), vegetables, fats and sugarless gum. These foods naturally aid in the production of saliva, which helps neutralize the acidic environment, has antimicrobial properties and builds tooth enamel.
• Avoid eating/drinking continuously. Between meals and snacks, brush your teeth, oil pull or wash out your mouth with water.
• Combine acidifying foods with non-acidifying (alkaline) foods to help increase salivary flow.
• Be careful with medications that cause dry mouth (400 or more!), especially the elderly who use eight medications, on average.

What are your tips for a beautiful, healthy mouth? 

Written by Alanna Cabrero, MS, RD, CDN 

Originally posted on NYHRC Tumblr 

Edited by Tamara Cabrero & NYHRC Team 

References:

Karmally, Wahida. Nutrition & Oral Health: What dietitians should know.  PPT presentation. ConAgra Foods Science Institute.

Oil Pulling: a natural and traditional way of whitening teeth and boosting oral health. Wellness Mama. 

Fermented & Cultured Foods 101

(Kvass Soup, Kefir, Pickles)

Fermented and cultured foods have long been touted for their health benefits, but do you know why? A staple in many cultures, fermented foods like kimchi, miso, sauerkraut and kombucha, and cultured foods like kefir, Greek yogurt and buttermilk promote the proliferation of good bacteria in our gut, which aid in digestion and boost our immune system. Having a healthy gut filled with good bacteria, known as probiotics, can help us reduce gas and bloating after meals and even shed a few pounds!

Fruits, vegetables and fiber from whole foods can help promote the growth of strong, healthy bacteria, but, unfortunately, many things in our environment wreak havoc on a healthy gut.

Good Bacteria, Don’t Go! 

Step 1: Don’t eat processed foods. Many ingredients in processed foods are foreign to our digestive tract and we are not equipped with the right enzymes to break them down. Unhealthy bacteria feed on these foreign ingredients such as artificial sweeteners, which cause them to proliferate and potentially outnumber the healthy bacteria. An uncomfortable side effect of this process is gas, which makes us feel bloated. Cutting down or avoiding processed foods, as well as adding cultured and fermented foods, can help the good bacteria flourish.

Step 2: Check your antibiotic use. Along with wiping out the bacteria that makes us sick, antibiotics clear the healthy lining of good bacteria in our gut. If you are prescribed antibiotics for longer than three days, you may consider taking a probiotic supplement during and for at least a week after treatment. Recommendations can range anywhere from 1 to 30 Billion CFU’s (Colony Forming Units) per day, depending on age and symptoms. Some of my favorite probiotic supplements include: Align® probiotic, Culturelle® probiotic, Designs For Health probiotic synergy, and Garden of Life raw probiotics. 

How can we bring the good bacteria back?

Eat cultured and fermented foods! (Of course…) These foods contain healthy bacteria, yeasts and/or fungi that set up shop in our gut as we digest them. To start, aim for one serving of these cultured and fermented foods per day.

Here is a list of fermented and cultured foods to try:

Fermented

• Pickles
• Pickled Fruits and Vegetables
• Miso
• Kombucha
• Sauerkraut
• Homemade Ketchup
• Kimchi
• Kvass
• Fermented Salsa
• Sourdough Bread 

Cultured

• Kefir
• Buttermilk
• Cultured Sour Cream (low fat)
• Lebneh Cheese (low fat)

Let me know what your favorite cultured or fermented food is at Bushwick Nutrition! 

Co-Written by Debi Zvi RD, CDN & Alanna Cabrero, MS, RD, CDN 

Originally posted on NYHRC Tumblr 

Reference: Probiotics & Fermented Foods. Sacramento Natural Foods Co-Op. 

Edited by the Tamara Cabrero & NYHRC Team 

Get Up & Walk!

National Walking Day is upon us! Wednesday, April 2nd is a call to action from the American Heart Association (AHA) to adopt a healthier lifestyle. After all, statistics show that one in three women and one in two men are at risk for heart disease. Those are staggering statistics, but ones that can be improved by simply eating more #CLEAN foods, making home-cooked meals, achieving a healthier weight and, you guessed it, being more active. Let’s walk!

One of the greatest things about walking is that you don’t need much to do it, just a comfortable pair of shoes. And, there is no other city more scenic and entertaining for a stroll than New York City! I am always amazed by how many beautiful buildings and well-kept secrets (think hidden gardens) I discover while out for a walk in the city. But of course, having a destination always helps! Tip: Remember approximately six avenues or 20 streets equal one mile. 

Walking one mile burns an average of 100 calories, but walking has many more benefits than just calorie burn. A recent study revealed that walkers reduced their risk of heart disease by more than 9%, compared to 4.5% of runners who expended the same amount of energy. In addition to improving heart health, walking:

• Lowers anxiety
• Improves mood
• Reduces the risk of dementia
• Aids sleeping patterns
• Lowers a woman’s stroke risk by one-fifth, new study finds
• Regulates overall blood sugars in adults with pre-diabetes, and helps lower post-meal blood sugars for three hours or more, research found 

The AHA suggests getting at least 150 minutes of moderate exercise (i.e. walking) per week. For busy New Yorkers, feel free to divvy up your walking time into 10 or 15-minute segments throughout the week.

Get Your Walk On

Here are a few ideas to increase your walking time:

• Wear comfortable shoes
• Get an exercise buddy  
• Take a quick walk on your lunch break. If the weather is not ideal, get on the treadmill at one of our beautiful locations 
• Get off the subway one or two stops early and walk
• Make a resolution to see more of the city by foot 
• Participate in events that both make you move and are part of a great cause, like the upcoming Wall Street Run and Heart Walk on June 18th!

Visit MyHeartMyLife.org to learn more. Don’t forget to wear your sneakers and enjoy National Walking Day on Wednesday, April 2nd! 

Written by Alanna Cabrero, MS, RD, CDN  

Edited by Tamara Cabrero and NYHRC Team 

Originally posted on NYHRC Tumblr 

Kombucha: The Healthy Alternative to Soda

Looking to quench your thirst and kick your soda addiction? Finally, there is a delicious and healthy alternative—kombucha! What is that? Kombucha is a fermented tea that typically includes a mixture of yeast, good bacteria, a natural sweetener and black tea. It’s fizzy like soda but very low in sugar—2 grams per 8 ounce serving versus 27 grams for soda. 

Kombucha Nutrition

Kombucha is known as a functional food, or drink in this case, as it has additional health benefits. Functional foods don’t just provide us with energy in the form of fat, carbohydrates and protein, but they also contain properties that promote health. In this case, kombucha is an antioxidant-rich drink with organic acids, enzymes, probiotics and B vitamins. The organic acids remove toxins from the liver and digestive tract. The enzymes and probiotics aid in nutrient absorption, gut health, waste removal and support immune function, and the B vitamins enhance metabolism.

Raw kombucha is sold in its original flavor or with aromatics like ginger, fruit—ranging from pomegranate to passion fruit and the trending superfood, chia seeds. It has a unique sweet-sour taste that some liken to a great beer. Oh yeah! 

Tips for Kombucha Consumption

• Make sure your kombucha is raw. Pasteurized kombucha is high in sugar and has very few of the health benefits compared to its raw counterpart because the good bacteria has been destroyed.
• As it is often made from fermented black tea, most kombucha has a bit of caffeine and a trace amount of alcohol.
• You can find Kombuchu at local stores or delivered to your front door from Fresh Direct. 
• You might even consider making your own!

Have you tried kombucha? What’s your favorite flavor? Let me know @BushwickNutrition 

Written by Debi Zvi, RD, CDN and Alanna Cabrero, MS, RD, CDN

Edited by Tamara Cabrero & NYHRC Team

Originally posted on NYHRC Tumblr  

Running: Fuel To Go The Distance

It was estimated in 2012 that the running shoe market is a $3 billion industry. There is no doubt about it; running is popular! Having run a marathon and two half-marathons in the past decade, I am well aware of all the fun gadgets one can accumulate—the latest shoes, heart rate monitor, GPS, Dri-Fit ensemble, iPhone armband, water belt, you name it! But sometimes people forget to ask about the most important equipment of all…food!

In anticipation of NYRR NYC Half-Marathon taking place on March 16^th, here is some key nutrition advice to help you enhance your training; it sure helped me along the way.

THE CARBOHYDRATE LOWDOWN

Carbohydrates are incredibly important to runners because they act as our primary fuel source. We store carbs in our muscles and liver by way of glycogen in order to maximize energy while on long-distance runs, like half or full marathons. Distance training enables us to increase our glycogen storage capacity up to 1,500-2,000 calories, on average. Assuming that we burn 100 calories per mile, we can run on stored energy for 15 to 20 miles. That means, for half-marathons, as long as we properly “carbo-load” throughout our training, and especially a few days prior to the race, we will avoid hitting the dreaded “wall.” But just to be on the safe side, I always carry a snack. Easy grab-and-go snacks are granola bars (KIND, Cliff, Luna, Mojo, Larabar), dried fruit, or trail mix.  

How many carbs are enough?

To ensure proper carbohydrate intake while training, you want to source about 45-55% of your total daily calories from carbohydrates. Therefore, an average intake of 2,000 calories per day would equate to 900-1,100 calories from carbs. Another general rule of thumb, for a moderate to high activity level, is to consume 3 to 5 grams of carbohydrates per pound of body weight. This is especially important if you are competing at moderate intensity or greater for 90-minutes or more. Translation: jogging on the treadmill for 5 miles does not mean you get to eat a whole plate of pasta after! 

Which carbs should you eat?

Starches such as bagels and pasta are staple runner’s foods, but all wholegrain/ unprocessed complex carbohydrates are ideal for training. Integrating these foods into your diet will promote stable energy levels and prevent sugar lows. Tip: I would not recommend experimenting with new foods a week before the race. Stick with what you know works for you.

• Fruits & Vegetables. Eat the skins for added antioxidants and fiber. Sweet potatoes are a great runner’s snack!
• Beans & Lentils. Dry or canned.
• Dairy products. Milk, chocolate milk, cottage cheese, yogurt and Greek yogurt.
• Whole grains. Brown rice, quinoa, millet and buckwheat, to mention a few.
• Whole grain pasta. Try Barilla Plus with added omega-3 and protein!
• Whole grain breads.
• High protein cereals. Try Nature’s Path Optimum Rebound, Back to Nature Flax & Fiber Crunch, or Kashi Go Lean.

DON’T NEGLECT YOUR PROTEIN INTAKE

While training, your body will also need adequate protein for repairing and rebuilding muscle tissue, especially after workouts lasting longer than 1 hour. Dairy and legumes are great sources of protein, but be sure to include others such as lean meats (chicken, fish, low sodium turkey-jerky), eggs, cheese and seeds with each meal to compliment your carbohydrate choices.

REFUEL & REPLENISH: POST-RUN SNACKS

Recent research suggests that a post-run snack or meal should be consumed within 30-45 minutes of working out to avoid muscle fatigue, as well as injuries like tendonitis. A strong combination of protein and carbohydrates are recommended to help your muscles recover faster. 

Smart and delicious post-race snacks include:

• 6 ounces of Greek yogurt with 1 cup of fruit
• 1 cup of protein-rich cereal with 1 cup of milk
• 1 cup of chocolate milk
• 1 piece of toast with 1 teaspoon of almond butter & half a mashed banana
• 1 small sweet potato with ½ cup of cottage cheese
• A serving of whole wheat crackers with 2 ounces of tuna
• Smoothie: 1 cup of milk with ½ cup of fruit + 2 tablespoons of hemp seeds
• ½ cup of cooked quinoa with ¼ cup of crushed pistachios and dried fruit

HYDRATION, HYDRATION, HYDRATION

Runners should always carry a water bottle, period. Calculating fluids lost while exercising can be tricky, but a quick tip is to monitor the color of your urine; you want to maintain a pale yellow color. Another tip, especially before your long runs, is to weigh yourself immediately before and after exercising. One pound lost is essentially 16 ounces (2 cups) of water. When you need to replenish significantly, make sure to drink from electrolyte-rich drinks such as coconut water. 

Are you training for a race? I want to hear about it! 

Written by Alanna Cabrero, MS, RD, CDN 

Picture by Rob Zand. 

Clark, N. Active. Carbo-loading: Tips for endurance athletes. 

What are my carb needs half training. Runners World.

Edited by Tamara Cabrero & NYHRC Team