Celiac Disease/ Gluten Sensitivity

What is Celiac Disease/Gluten Sensitivity?

There is a lot of talk nowadays about gluten, whether it is eating a gluten-free diet to lose weight or avoiding gluten altogether because of an autoimmune disease, known as celiac disease. First off, gluten is a protein composite that gives dough its elastic texture. Gluten is also responsible for the rising and shape of the dough and gives the final product a more chewy texture. It is found in food processed from wheat, rye, and barley. Gluten is also found in foods such as pasta, bread, flour tortillas, cookies, cakes, muffins, pastries, beer, gravy, and sauces.

Celiac disease is an autoimmune  disease where one gets an immune reaction in the small intestine from eating gluten. Over time, if dietary changes are not made, the immune reaction will lead to inflammation along the lining of the small intestine (the villi) and inhibit absorption of some nutrients. This intestinal damage can lead to weight loss, bloating, diarrhea, as well as malnutrition in children. Other symptoms include anemia, which results from iron defiecient, loss of bone density, itchy skin rashes, headaches and fatigue, joint pain, and acid reflux and heartburn. There is no cure for celiac disease and the precise cause is unknown (although it is most common in Caucasians and risk factors include Type 1 diabetes and Down syndrome)  but treatment includes following a strict gluten-free diet to help alleviate symptoms and repair any damages that may have been done to the small intestine.

Gluten sensitivity, on the other hand, apply to people who do not meet the strict diagnostic criteria for celiac disease but found that when they eliminated or limited gluten in their diet, symptoms such as fatigue, gastrointestinal discomforts and neurological issues disappeared. In some cases, their doctors felt that their assessment of their gluten sensitivity is correct, while other doctors are still debating whether gluten sensitivity is even a real medical condition. Some argue that gluten sensitivity might be the precursor to celiac disease, while other think the two might be two completely different conditions. Still others believe that certain people may feel better with limited gluten in their diet because gluten is found in many types of processed and high fat, high sugar foods, and when you eliminate these foods from your diet, your health is bound to improve.

In short if you are gluten sensitive or have celiac disease, you should avoid gluten to the best of your abilities. Culprits include but are not limited to products that contain wheat, rye, and barley. Moreover, always be sure to check the ingredients on the labels to make sure that it doesn’t contain gluten or explicitly states that it is gluten-free. Last but not least, there are many products that usually contain gluten that are made gluten-free to cater to people with celiac disease or gluten sensitivity.  

Penne al Forno

Serves 4

While you don’t need to bake this dish, it finishes off nicely in the oven, helping everything set and giving the sauce a slightly caramelized taste.

8–10 fresh basil leaves
2 carrots, sliced
2 stalks celery, sliced
2 zucchini, sliced
1/2 yellow onion, chopped
Water
16 ounces brown rice penne pasta
2 roasted red peppers, chopped
3 Roma tomatoes, chopped
6–8 green olives stuffed with garlic, sliced, or ¼ cup pitted whole kalamata olives
2 cups Basic Tomato Sauce (see below)

Options: 2 cups rinsed cooked cannellini beans

Roll the basil leaves tightly and slice them into ribbons. Over medium heat, sauté the carrots, celery, zucchini, and onion for about 3 to 5 minutes (this will ensure they are soft enough by the time they are done baking and will help all the flavors meld). Bring the water to a boil. Add the brown rice pasta and stir. Cook the pasta until it is slightly underdone (it will finish cooking in the oven). Immediately mix all the ingredients together in deep baking dish. Cover the dish. Bake the pasta at 350 degrees F for 10 to 12 minutes. If you want to add the beans, stir them into the pasta just after it comes out of the oven.

Making It Simple: Slice all the veggies and forgo sautéing them. Just throw it all in a baking dish and bake it for about 15 to 20 minutes.
Tip: Cook the pasta after you are done preparing the veggies so that it does not sit for a long time.

Per serving:

• Calories: 607
• Fat: 4.4 g
• Saturated Fat: 0.8 g
• Calories from Fat: 6.1
• Cholesterol: 0
• Protein: 22 g
• Carbohydrates: 119 g
• Sugar: 14.8 g
• Fiber: 10.9 g
• Sodium: 133 mg
• Calcium: 88 mg
• Iron: 5.8 mg
• Vitamin C: 103.3 mg
• Beta Carotene: 3853 mcg
• Vitamin E: 3.7 mg

Source:21-Day Weight Loss Kickstart by Neal Barnard, M.D.; recipe by Jason Wyrick of the Vegan Culinary Experience.

Basic Tomato Sauce

Serves 3

Roma tomatoes are the tomatoes par excellence for sauces. They are inexpensive, and you’ll taste their depth of flavor and robustness in the finished dish.

1/2 yellow onion, diced

2 cloves garlic, minced

4 medium tomatoes (preferably large Romas), chopped

1/4 cup water

1/8 teaspoon salt

1/4 teaspoon freshly ground pepper

1 teaspoon chopped fresh thyme or oregano or 1/2 teaspoon chopped fresh rosemary

Options: 1/4 teaspoon ground cumin; 3 tablespoons chopped fresh basil or cilantro

Over medium heat, sauté the onion until it turns a rich brown color. Add the garlic and sauté for 1 more minute. Add the tomatoes and then the water and stir. Add the salt, pepper, and thyme/oregano/rosemary. Simmer the tomatoes until they turn into a sauce (only 3 or 4 minutes for a very fresh tomato sauce, and about 7 to 10 minutes for a smooth, heavily cooked sauce). Press on the tomatoes every 30 seconds or so as they cook to help them release their juices. Add extra water as needed to achieve the desired consistency.

Options: If you use cumin, add it along with the salt and pepper. If you are using fresh basil, stir it into the sauce immediately after it comes off the heat. Only cook the sauce for 3 to 4 minutes and as soon as it comes off the heat, stir in the fresh cilantro.

Making It Simple: Instead of chopping and cooking down the tomatoes, stir in 12 ounces of crushed fire-roasted tomatoes and simmer the sauce until it’s warm. 

Per serving:

• Calories: 24
• Fat: 0.2 g
• Saturated Fat: 0 g
• Calories from Fat: 6.3
• Cholesterol: 0
• Protein: 1 g
• Carbohydrates: 5.3 g
• Sugar: 2.7 g
• Fiber: 1.2 g
• Sodium: 104 mg
• Calcium: 17 mg
• Iron: 0.4 mg
• Vitamin C: 11.5 mg
• Beta Carotene: 328 mcg
• Vitamin E: 0.4 mg

Carena Lowenthal, MS, RD, CDN

Nutrition 365 LLC

(917) 882-5033

carena@carenalowenthal.com

Vacation Motivation

  I have found that as we get older it takes longer to see the results of our hard work.  I've heard it so many times from my clients, but I can now tell you first hand now how true it is.  Since the summer is now more than half over, and bathing suit season has an end point that I can even see is approaching, it's starting to get tempting to slow down on the workouts and ease off the intense dietary restrictions (well somewhat intense).
  What to do?  What sets a person apart to succeed or fail?  Accountability, appointments, and planning all take time but will be the difference for many.  Knowing that you have to "report in" will keep you in line, as well as writing it all down, planning in advance how you are going to navigate to "buffet", and plan a workout or walk in your day so it doesn't slip by.
  Put it into action!  Make a plan today, sign up for a class or a training session, log in your food intake, and keep reviewing your goals, your WHY. The more healthy good foods you can incorporate into your diet, the better you will feel.  Today I worked out with my trainer, I went to the store to pick up extra fruits and veggies, and I'm planning a healthy dinner for the family.

Lynn's Meatloaf:
2 stalks celery, chopped
1/2 onion, chopped
2 cloves garlic, minced or pressed
10 oz firm tofu, drained
1/4 c walnuts, finely ground
12 oz vegetarian meat crumbles
1 1/4 c quick-cooking oats
3 T soy sauce
2 T ketchup (additional for topping)
1 T Dijon mustard
2 t dried parsley
1/2 t each thyme, sage, rosemary
Ketchup to taste
Preheat over to 375.  Spray a loaf pan.  Saute the celery, onion, and garlic on high heat in sprayed skillet for 5 min until tender.  Remove from heat and cool.  Mash the tofu in a large bowl.  Stir in the cooked mixture and remaining ingredients, and combine well.  Spoon the mixture into a loaf pan.  Top with a layer of ketchup.  Bake for 55-60 min, or until a toothpick inserted in the center comes out clean.
* From The Engine 2 Diet, Rip Esselstyn

Carena Lowenthal, MS, RD, CDN
(917) 882-5033
carena@carenalowenthal.com

Changes, fluctuations and balance

"Change is good" is something we hear often.  If it's so good then why is it so hard?  Fear of the unknown can cause anxiety and having to learn something new takes effort, so in many ways the comfort of doing it the same way appears to be the easy way.  Easy is good, so why must we have challenges?  Is is during these challenges that we grow, become excited and renewed, and become better versions of ourselves.
My balance had been off for a few months for various reasons, we all have our ups and downs right?  But lately I've been getting back into the groove, if you will, and it's been an amazing, eye opening experience.  I know and preach about how it's not a diet/ it's a lifestyle, and I also say how Nutrition 365 is about making good choices everyday.  The reality is that life gets in the way sometimes.  You get tight on time, motivation or money, and something slips.  You stop going to the gym, you start eating more junk food/ sweets/ processed food, you go to too many happy hours, whatever it is.  Then before you know it, your lifestyle changed and your clothes don't fit, you have less energy and don't feel well.  Getting and being healthy is a lifestyle and that is why Nutrition 365 works.  No one is perfect, so don't expect perfection; be realistic and realize that it will take some work.  The rewards pay off tremendously in so many ways, so be consistent and enjoy each moment and each milestone.

Summer Breakfast Smoothie:
1/2 banana, 1 peach (no pit), 1/4 c. berries, 2 raw kale leaves, a squeeze of fresh lemon, 1 c. plain non-fat yogurt, 2 t. ground flax seeds, 1 c. or more water, 2 ice cubes - blend and enjoy!

Carena Lowenthal, MS, RD, CDN
(917) 882-5033
carena@carenalowenthal.com
www.eatingwell365.blogspot.com

Vacation 2013

Vacation 101:  How Not to Undue All Your Hard Work

1. Resist the Urge to Splurge
While on vacation, you know that by being away from your home, you are technically eating “out” at every meal for as many days as your vacation is long.   Don’t think that you can splurge on every meal, and still maintain your weight loss.  Eating “out” in most cases provides more calories, grams of fat, and sodium, and less fruits and vegetables than you may have had if you had prepared your own meals.  So choose lower fat, higher fiber foods, consider splitting an entree with your partner, or order 2 appetizers instead of an appetizer and a main course.
2. Ask for Your Food Your Way
Ask how foods are prepared.  Questions like “Is it fried?”  or “Can I get that broiled with no sauce/ or sauce on the side?”  will help identify ingredients and calories.  “Can I have a salad or steamed vegetables instead of the potatoes?”  “Do you have brown rice, whole wheat pasta?”  You get the idea.  If you don’t ask, you won’t know.  Restaurants are more interested in pleasing the customers now and understand the healthy requests.  Often items are even listed that highlight lower calorie, lower fat, “heart healthy” options.
3. Enjoy the Scenery/ Enjoy the People you are with/ and Enjoy the Food
Remember the reason why you are on vacation.  Is it to enjoy the beautiful beach, the city, the country, the mountains, to spend time with your family, or is it to eat?  Most often it’s some combination.  Sure you want to have enjoyable meals in new places with whoever you are on vacation with, but you did not go on vacation just to eat (unless of course you are in Italy, and your favorite thing ever is a good bowl of pasta).  Have small portions of your favorite food, practice moderation.  Skip the bread basket if you are having dessert, or skip dessert if you have a piece of bread.
4. Walking and other Physical Activity
I love a good walk, as I’m sure you do too.  If you are on a beach vacation, go for a walk on the beach, listening to waves crashing as you feel the water on your feet. If you are somewhere that you can go for a bikeride, play a game of tennis, go for a swim (laps/ not drinking cocktails at the pool bar), then do so.  It will be fun and help offset all the extra foods and drinks you are likely to consume.
5. Choose Your Extra’s Carefully
Realistically, can you have that one extra treat a day?  Maybe you can sacrifice the french fries for the ice cream cone (single scoop), or maybe you can safely add a croissant with eggs and cheddar cheese for breakfast but then have a salad for lunch.  Limit your “extra” to one a day and you won’t feel deprived, you will feel like you made a wise choice.
6. Water
While at home we know to drink 8 glasses of water a day, so why change this when we are away.  Too often we are surrounded by sodas, ice teas, lemonades, coffee, and alcoholic drinks, and then we forget to drink out water.  Bring a water bottle with you and keep filling it up when you can.  It will keep you hydrated, less hungry, and less likely to fill up on high calorie drinks.  Order seltzer instead of a drink or water with lemon or lime.  If you do drink alcohol, remember the limit of 1 drink for woman and 2 for men - tops.
7. Fill up with Fruits and Vegetables First
Make an effort to get at least five servings of fruits and vegetables a day, just like when you are home. It will make meals seem more filling and satisfying. It will provide enough fiber in your diet to help keep your intestines regular. And it will keep your levels of antioxidants and important vitamins high so you are less likely to get sick.  If you are having trouble finding fruits and vegetables on menus, stop by a local fruit stand or grocery store, and grab a few apples, peaches, cherries, berries, or string beans.
8. Eat When You're Hungry and Don’t Overdue it
When you are on vacation the meal times may be more (or less) structured and you may have to be flexible to other’s schedules.  Try and listen to your stomach.  If you are at dinner but aren’t really hungry, then order light.  If you are starving for breakfast and everyone is still sleeping, see if you can find some fruit to munch on till everyone wakes up and is ready to eat.  And when you are full, then stop eating.  It doesn’t matter that there is still half a portion of your meal left if you are full.  It’s better to leave it on the plate than for it to sit in your stomach and then travel to your fat storage cells, your thighs, your butt, etc.
Have a great week, vacation, and summer!
Carena Lowenthal, MS, RD, CDN  917-882-5033 carena@carenalowenthal.com
www.carenalowenthal.com  eatingwell365.blogspot.com

Aging and Nutrition

Aging and Nutrition
 

Yes, forty is the new thirty and fifty is the new forty. However, that is not the case when it comes to nutrition. As we get older, our needs for certain micronutrients increase although we may need less calories overall. Moreover, since our basal metabolism (the number of calories we burn when we are at rest) decreases due to loss in muscle and decrease in physical activity, we have to consume more nutrient dense foods to ensure that we get all the macro and micronutrients. In addition, due to the aging process, our stomach produces less hydrochloric acid so nutrients such as calcium and B12 are not as easily absorbed, making it necessary for us to increase our intake of them.
Here are some tips on how to change your diet as you get older (30+)

 

1. Increase your calcium consumption. Hormonal changes that take place due to aging may increase the loss of calcium through the kidneys. Moreover, most people don’t get enough calcium from dairy products or veggies, so it is recommended that you take a supplement. In general, adults should have about 1000 mg of calcium a day or 1200 mg a day if you are 50 and older.
2. Women over the age of 50 need about 50 mg of iron a day, whereas men only need 10mg a day. Iron is crucial to providing our cells with oxygen, so it is important to consume foods high in iron such as red meat, beans, poultry and fish. Keep in mind that vitamin C helps us absorb more iron from foods so you should include foods high in vitamin C such as citrus fruits and greens in the same meal.
3. Increase your intake of B12 or take supplements. We are less able to break down this vitamin ( it needs to be dissolved from protein in order for our body to use it) as we age due to the loss in stomach acids. Add or increase foods such as eggs, meat and fortified cereal in your diet.
4. Take a vitamin D supplement or increase your consumption of fish, such as salmon and tuna, and fortified cereals and milk. Older skin is less adept at converting the vitamin from sunlight which is necessary for our body to absorb calcium. Moreover, calcium and vitamin D work hand in hand to prevent bone loss, something that becomes more problematic as we age.
5. Drink more water.  Although we may feel less thirsty as we age, it doesn’t mean we need to drink less water. Our sense of thirst is not as strong so there is a possibility that we may not feel thirsty even when we are dehydrated. Therefore, it is crucial to drink 6-8 glasses of water a day even if you are not feeling thirsty.
6. Eat more fiber. Fiber is important for normal bowel function and has the ability to help lower cholesterol and slow blood sugar from rising too much after a meal, which helps pre-diabetics and diabetics. Aim for 25-30 grams of fiber a day.

Here are a couple recipes that are nutritious and delicious:

Salmon with Toasted Israeli Couscous
Makes: 4 servings, about 4 ounces salmon & 2/3 cup couscous each
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

 

• 1 tablespoon extra-virgin olive oil
• 1 cup Israeli couscous (see Tip)
• 1/2 cup finely chopped red bell pepper
• 1/3 cup unsalted pistachios, coarsely chopped
• 1 large shallot, chopped
• 1/2 teaspoon salt, divided
• 1 1/2 cups water
• 1 tablespoon chopped fresh parsley, plus more for garnish
• 1 tablespoon chopped fresh oregano, plus more for garnish
• 1 1/4 pounds wild Alaskan salmon fillet, skinned and cut into 4 portions
• 1/4 teaspoon freshly ground pepper
• 4 lemon wedges

 

Preparation

 

1. Heat oil in a large nonstick skillet over medium heat. Add couscous, bell pepper, pistachios, shallot and 1/4 teaspoon salt. Cook, stirring frequently, until the couscous is lightly toasted, about 5 minutes. Stir in water. Cover and cook, stirring occasionally, for 5 minutes. Stir in 1 tablespoon each parsley and oregano.
2. Sprinkle salmon with pepper and the remaining 1/4 teaspoon salt. Place the salmon on top of the couscous, reduce the heat to medium-low, cover and cook until the salmon is cooked through and the water is absorbed, 5 to 7 minutes.
3. Serve garnished with herbs, if desired, and lemon wedges.

Nutrition
Per serving: 413 calories; 13 g fat ( 2 g sat , 7 g mono ); 66 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 35 g protein; 3 g fiber; 368 mg sodium; 767 mg potassium.
Nutrition Bonus: Vitamin C (54% daily value), Vitamin A (25% dv), Potassium (22% dv), Magnesium (16% dv)


Herb-Crusted Chicken with Fresh Strawberry Relish
Makes: 4 servings
Active Time: 30 minutes
Total Time: 1 1/4 hours
Ingredients

 

• 4 large or 8 small bone-in chicken thighs (about 2 pounds), skin removed, trimmed
• 1 tablespoon extra-virgin olive oil
• 3 tablespoons chopped fresh oregano
• 2 1/2 tablespoons chopped fresh chives, divided
• 1/2 teaspoon salt plus a pinch, divided
• 1/4 teaspoon freshly ground pepper plus a pinch, divided
• 2 cups strawberries, hulled and chopped
• 2 teaspoons freshly grated lime zest
• 1 teaspoon sugar, or to taste
• 1 teaspoon balsamic vinegar, or more to taste

Preparation

 

1. Preheat oven to 375°F.
2. Combine chicken in a bowl with oil, oregano, 1 tablespoon chives, 1/2 teaspoon salt and 1/4 teaspoon pepper. Place in a small-to-medium roasting pan.
3. Roast the chicken until an instant-read thermometer inserted into the thickest part without touching bone registers 165°F, 35 to 45 minutes, depending on the size of the thighs.
4. Meanwhile, combine strawberries, lime zest, sugar, vinegar, the remaining 1 1/2 tablespoons chives and the remaining pinch of salt and pepper in a bowl. Let stand at room temperature until the chicken is done.
5. Just before serving, taste the strawberry relish and adjust the amount of sugar, vinegar and/or salt. Serve the chicken with the relish.

Nutrition
Per serving: 173 calories; 9 g fat ( 2 g sat , 5 g mono ); 49 mg cholesterol; 8 g carbohydrates; 1 g added sugars; 14 g protein; 2 g fiber; 374 mg sodium; 260 mg potassium.
Nutrition Bonus: Vitamin C (78% daily value)
*From eatingwell.com

Carena Lowenthal, MS, RD, CDN

(917) 882-5033

19 W. 34th St. PH Suite New York, NY 10001

carena@carenalowenthal.com

eatingwell365.blogspot.com

Benefits of Dietary Fiber

Benefits of Dietary Fiber

Dietary fiber is considered a carbohydrate found in plant sources that our body is not able to digest due to a lack of enzymes. Fiber can be categorized as either soluble or insoluble. Soluble fiber dissolves in our body to form a soft gel, whereas insoluble fiber passes through our digestive tract relatively unaffected. Fiber, in particular, soluble fiber, has the ability to ameliorate diabetes because it traps nutrients such as carbohydrates and sugar via its gel-like structure. This results in the sugar being absorbed into the bloodstream more slowly, resulting in smaller spikes in blood sugar. Therefore, soluble fiber helps diabetics as well as healthy people prevent extreme peaks and lows in blood sugar, which is one of the main symptoms of Type II diabetes.

Fiber promotes healthy weight loss and weight maintenance. Good sources of fiber such as green leafy vegetables, whole grains, and fruits are also lower in calories and contain little to no fat. The fiber in these foods help people feel full faster, for longer periods of time and reduces cravings because they tend to take longer to chew and helps the stomach to empty slower. Moreover, some of the nutrients and calories from the meal can potentially be trapped in the gel of the soluble fiber, making it harder for the calories to be absorbed before being eliminated as waste.

Another important attribute of fiber is its benefit to our GI tract. Our GI tract includes all the structures and organs in our body that aid in digestion, breakdown and absorption of nutrition. A diet high in fiber results in better bowel movements since foods rich in fiber have more volume and fiber passes through the body unchanged. Moreover, fiber can serve as a fuel for healthy bacteria that live in our intestines. This increases the number of the healthy bacteria and boosts our digestive health.

 Here are some recipes that are high in fiber and relatively easy to prepare:

Sweet Potato & Black Bean Chili for Two

Makes: 2 servings, 2 cups each

Active Time: 20 minutes

Total Time: 30 minutes

Ingredients

• 2 teaspoons extra-virgin olive oil
• 1 small onion, finely diced
• 1 small sweet potato, peeled and diced
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1/4 teaspoon ground chipotle chile,
• 1/8 teaspoon salt, or to taste
• 1 1/3 cups water
• 1 15-ounce can black beans, rinsed
• 1 cup canned diced tomatoes
• 2 teaspoons lime juice
• 2 tablespoons chopped fresh cilantro

Directions

1. Heat oil in a large saucepan over medium-high heat. Add onion and potato and cook, stirring often, until the onion is slightly softened, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, until fragrant, about 30 seconds. Add water, bring to a simmer, cover, reduce heat to maintain a gentle simmer and cook until the potato is tender, 10 to 12 minutes. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat to maintain a simmer and cook until slightly reduced, about 4 minutes. Remove from the heat and stir

in cilantro.

Nutrition

Per serving: 374 calories; 6 g fat ( 1 g sat , 4 g mono ); 0 mg cholesterol; 67 g carbohydrates; 14 g protein; 15 g fiber; 699 mg sodium; 603 mg potassium.

Lemony Lentil Salad with Salmon

 

Ingredients

• 1/3 cup lemon juice
• 1/3 cup chopped fresh dill
• 2 teaspoons Dijon mustard
• 1/4 teaspoon salt
• Freshly ground pepper to taste
• 1/3 cup extra-virgin olive oil
• 1 medium red bell pepper, seeded and diced
• 1 cup diced seedless cucumber
• 1/2 cup finely chopped red onion
• 2 15-ounce cans lentils, rinsed, or 3 cups cooked brown or green lentils (see Tip)
• 2 7-ounce cans salmon , drained and flaked, or 1 1/2 cups flaked cooked salmon 

Preparation

1. Whisk lemon juice, dill, mustard, salt and pepper in a large bowl. Gradually whisk in oil. Add bell pepper, cucumber, onion, lentils and salmon; toss to coat.

Nutrition

Per serving: 354 calories; 18 g fat ( 3 g sat , 12 g mono ); 31 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 24 g protein; 9 g fiber; 194 mg sodium; 743 mg potassium.

*Recipes are from Eatingwell.com

Carena Lowenthal, MS, RD, CDN

19 W. 34th St. PH Suite NY, NY 10001

(917) 882-5033

www.carenalowenthal.com

carena@carenalowenthal.com

Sports Nutrition for the Elite Athlete and the Active Person

Sports Nutrition for the Elite Athlete and the Active Person

A solid nutrition plan is extremely important for training, increasing your endurance and improving your performance. Moreover, eating the right food before, during, and after training can drastically alter your recovery time as well as help you achieve your peak performance. Even if you are not into extreme sports or competing for an endurance event, a sound nutrition plan will help you delay fatigue so you can push yourself harder. Without the proper foods, your hard efforts can be fruitless. So what exactly should you eat before, during, and after exercise to ensure that you performance at your best? 

Before any sort of intense physical activity, you should consume a carbohydrate-rich meal about 3-4 hours before the event or a carbohydrate-rich snack approximately 30-60 minutes before. This will help top off muscle stores as carbohydrates are the main source of fuel and energy for your body during exercise. You should also include a small amount of protein in your pre-exercise meal to reduce soreness as well as help repair and build muscle. I recommend that the meal be low in fat and fiber to ensure proper digestion as well as prevent any bowel discomfort during an event. Optimal choices for pre-exercise meals include 1) oatmeal with almonds, skim milk, and banana 2) lean hamburger with lettuce, tomato, and a yogurt-fruit parfait 3) Turkey and Swiss sandwich, a piece of fruit, and a sports drink 4) peanut butter and honey on toast with a sports drink. Half an hour to an hour before exercise, you should have a piece of fruit, a jam sandwich or just a sports drink or some water. 

It is advisable that if you are exercising for more than an hour at a time, you should eat while exercising to ensure that you provide sufficient glucose to your working muscles and that you do not tire easily. How much you need to eat depends on how long you are active for. If you are engaging in intense exercise for over an hour, you should try to consume 30-60 grams of carbohydrate every hour. This can be in the form of a sports drink or an easily digestible carbohydrate –rich food such as a cereal bar, a banana, or a handful of raisins. Keep in mind that it is crucial to drink water during prolonged exercise to prevent dehydration. 

Eating for recovery is just as important as eating before exercising. After a hard exercise session, you should aim to restore fluids and electrolytes (sodium and potassium) lost through sweat. Moreover, you need to replace the carbohydrate that your body utilized as muscle fuel during practice in addition to feeding your body protein to aid in repair of damaged muscles. You can begin nutrition recovery with a snack or meal within 15-60 minutes following exercise or competition. Good options include 1) whole wheat pita sandwich with turkey and veggies, pretzels, and low-fat milk 2) brown rice bowl with beans, cheese, salsa, avocado, and whole grain tortilla 3) stir fry with lean steak, vegetables and brown rice. As for recovery snacks, choices such as a berry smoothie made with yogurt, a sports drink with a sports bar, and graham crackers with peanut butter and low-fat milk will all allow your body to recover properly. 

Here are some meal ideas for pre-exercise and for recovery: 

Pre-Exercise Wrap 

Minutes to Prepare: 5

Number of Servings: 1

Ingredients

• 1 whole wheat tortilla
• 1 tbsp of natural peanut butter
• 1 tbsp of sugar free jelly (whichever flavor you prefer)
• 2 strawberries (de-stemmed and sliced up)
• 1/4 banana, sliced length-wise
• 2 tbsp. of low fat granola 

Directions

Chop up the ingredients and roll them up in the tortilla. Eat and enjoy.

Nutritional Information 

• Number of Servings: 1
• Calories: 314.8 
• Total Fat: 12.1 g 
• Cholesterol: 0.0 mg 
• Sodium: 508.2 mg 
• Total Carbs: 50.0 g 
• Dietary Fiber: 6.7 g 
• Protein: 9.5 g 

Recovery Meal Idea: 

Maple Grilled Salmon 

Ingredients

• 1/4 cup rice wine vinegar 
• 3 tablespoons maple syrup 
• 2 tablespoons fresh orange juice 
• 4 (6-ounce) salmon fillets, skinned 
• Cooking spray 
• 1/4 teaspoon salt 
• 1/4 teaspoon freshly ground black pepper

Preparation

1. 1. Combine first 3 ingredients in a large zip-top plastic bag; add fish. Seal and marinate in refrigerator 3 hours.
2. 2. Preheat grill or grill pan to medium-high heat.
3. 3. Remove fish from bag, reserving the marinade. Pour marinade into a small saucepan; bring to a boil. Cook until reduced to 2 tablespoons (about 5 minutes).
4. 4. Place fish on grill rack or pan coated with cooking spray; grill 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness, basting occasionally with marinade. Remove fish from grill; sprinkle with salt and pepper.

Nutritional Information

Amount per serving 

• Calories: 270 
• Calories from fat: 35% 
• Fat: 10.6g 
• Saturated fat: 2.5g 
• Monounsaturated fat: 4.6g 
• Polyunsaturated fat: 2.5g 
• Protein: 31.1g 
• Carbohydrate: 11g 
• Fiber: 0.1g 
• Cholesterol: 80mg 
• Iron: 0.7mg 
• Sodium: 216mg 
• Calcium: 27mg 

*From myrecipes.com 

Carena Lowenthal, MS, RD, CDN

19 W. 34th St. PH Suite

NY, NY 10001

(917) 882-5033

www.carenalowenthal.com

carena@carenalowenthal.com

eatingwell365.blogspot.com

Making Smart Protein Choices

Making Smart Protein Choices

Eat more Protein. Eat less Protein. Choose your proteins with cautions. We have all heard these advices before. It is no wonder many people are confused about what types of protein are best for their health and which ones will provide the leanest sources of protein without the extra fat and calories. Here is a comparison of several types of protein with advice on which ones are smarter choices.

Meat:

Choose lean meats such as grilled chicken and turkey over red meats such as beef or pork. A 3 oz serving of both chicken and lean beef both provide about 20 grams of protein but the beef has approximately twice as much calories and more fat. In addition, choosing skinless meats as well as trimming away any visible fat is guaranteed to make your meal healthier. Processed meat such as sausages, bacon, and deli meats should be eaten in moderation as they are often laden with sodium and tend to be higher in fat and calories.

Fish:

Fishes are a great source of protein, vitamins, mineral, and essential fatty acids. Salmon, tuna, and halibut are not only easily accessible at most grocery stores, but they also contain about 15-20 grams of protein per serving and are low in fat. Keep in mind that baking and grilling are the healthiest options when it comes to fish.

Dairy:

The sheer number of dairy choices out there is overwhelming. There are hundreds of different types of yogurt, milk, and cheese available to consumers. When it comes to milk and cheese, always go with low-fat or fat-free, as a serving of whole milk or full-fat cheese can easily be over 200 calories depending on the animal source, flavor, and brand. Moreover, Greek yogurt packs up to 20 grams of protein per serving with none or very little fat. Brands such as Chobani offer a variety of different flavors and taste great as well.

Vegetarian Options:

Many vegetarians tend to compensate for the lack of meat in their diet with an abundance of pasta and pizza. However, it must be said that there are vegetarians options available that are great sources of protein. These include beans (which also provide plenty of fiber and is affordable), tofu, quinoa, peanut butter, and hummus. In addition, staples such as oatmeal and eggs are quick to make, satisfying, and are excellent sources of protein.

Recipes:

Asparagus & Salmon Spring Roll

 From EatingWell.com

INGREDIENTS

SPRING ROLLS

·         24 thick or 36 thin asparagus spears (about 2 pounds)

·         2 3- to 4-ounce packages smoked wild salmon

·         12 8-inch rice-paper wrappers (see Notes)

·         1 ripe avocado, cut into 24 slices

·         1 cup shredded carrot

·         1/2 cup chopped fresh basil

·         1/2 cup chopped fresh mint

 

DIPPING SAUCE

·         1/3 cup reduced-sodium soy sauce

·         2 tablespoons orange juice

·         2 tablespoons lemon juice

·         2 tablespoons mirin (see Notes)

·         1/4 teaspoon crushed red pepper, or more to taste

PREPARATION

1.      To prepare spring rolls: Bring 1 inch of water to a boil in a large skillet. Trim asparagus spears to no longer than 6 inches; add to the boiling water. Partially cover and cook the asparagus until tender-crisp, about 3 minutes. Drain; refresh under cold water. Cut each spear in half lengthwise. Cut salmon slices into 12 strips no longer than 6 inches each.

2.      Soak one wrapper at a time in a shallow dish of very hot water until softened, about 30 seconds. Lift out, let excess water drip off and lay on a clean, dry cutting board.

3.      Center a strip of smoked salmon in the bottom third of the wrapper, leaving a 1-inch border on either side. Arrange 4 thick (or 6 thin) asparagus spear halves (overlapping as necessary) over the salmon. Top the asparagus with 2 avocado slices, 1 tablespoon shredded carrot and about 2 teaspoons each basil and mint. Fold the wrapper over the filling and roll into a tight cylinder, folding in the sides as you go. Repeat with the remaining wrappers and filling. Cut each finished roll in half.

4.      To prepare dipping sauce: Whisk soy sauce, orange juice, lemon juice, mirin and crushed red pepper in a small serving bowl. Serve the rolls with the sauce.

TIPS & NOTES

·         Make Ahead Tip: Individually wrap in parchment or wax paper and refrigerate for up to 4 hours.

·         Notes: Rice-paper wrappers are translucent, round sheets made from rice flour. They need to briefly soak in warm water to make them soft and pliable before using. Find them in the Asian section of large supermarkets or at Asian food stores.

·         Mirin is a low-alcohol rice wine essential to Japanese cooking. Look for it in the supermarket with other Asian ingredients. An equal portion of dry sherry or white wine with a pinch of sugar may be substituted.

NUTRITION

Per roll: 102 calories; 3 g fat ( 1 g sat , 2 g mono ); 3 mg cholesterol; 13 g carbohydrates; 0 g added sugars;6 g protein; 2 g fiber; 370 mg sodium; 263 mg potassium.

 

Vegetarian Quinoa & Squash Casserole

From EatingWell.com

INGREDIENTS

·         3 tablespoons extra-virgin olive oil, divided

·         1 large onion, diced

·         1 tablespoon minced garlic

·         1 tablespoon paprika

·         2 1/2 teaspoons ground cumin, divided

·         1 teaspoon ground coriander

·         1/4 teaspoon cayenne pepper, or to taste

·         1/4 teaspoon ground allspice

·         2 15-ounce cans chickpeas, rinsed

·         1 28-ounce can diced tomatoes

·         2 cups frozen chopped spinach

·         1 cup quinoa or whole-wheat couscous

·         1/2 cup golden raisin

·         1 cup water

·         1/2 teaspoon salt, divided

·         2 10- to 12-ounce boxes frozen pureed squash, thawed

·         1/3 cup finely chopped fresh cilantro

PREPARATION

1.      Preheat oven to 450°F.

2.      Heat 2 tablespoons oil in a large ovenproof skillet over medium heat. Add onion and cook, stirring occasionally, until tender and browned, 9 to 11 minutes. Add garlic, paprika, 2 teaspoons cumin, coriander, cayenne and allspice and cook for 30 seconds. Stir in chickpeas, tomatoes, spinach, quinoa (or couscous), raisins, water and 1/4 teaspoon salt. Cook, stirring, for 5 minutes. Remove from heat.

3.      If thawed squash is watery, place in a fine-mesh sieve and gently press to extract excess liquid. Transfer to a medium bowl and stir in the remaining 1 tablespoon oil, 1/2 teaspoon cumin and 1/4 teaspoon salt. Spread the squash evenly over the chickpea mixture.

4.      Cover the pan and bake until steaming hot, about 45 minutes for quinoa (15 minutes for couscous). Let cool for 5 minutes. Serve sprinkled with cilantro.

TIPS & NOTES

·         Make Ahead Tip: Prepare through Step 2, transfer to a 3-quart baking dish; top with squash mixture (Step 3), cover and refrigerate for up to 2 days. Let stand at room temperature while oven preheats. Bake, covered, until bubbling at the edges and heated through, about 45 minutes.

NUTRITION

Per serving: 438 calories; 11 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 76 g carbohydrates; 0 g added sugars; 15 g protein; 14 g fiber; 741 mg sodium; 1088 mg potassium.

Carena Lowenthal, MS, RD, CDN

19 W. 34th St. Penthouse Suite

New York, NY 10001

(917) 882-5033

www.carenalowenthal.com

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carena@carenalowenthal.com