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Sweet Potato Nachos

A calorie bomb of greasy chips smothered in cheese …not exactly what you’d expect to get from these veggie loving, registered dietitians and personal trainer twin sisters (who just happen to have a sweet tooth), now is it? Thank goodness, you’re (partially 😉 ) right about that. While this may taste like the real deal, this is the souped- up, caloried-down version! You know, more like some of our dishes that watch your waistline but that tantalize the more naughty side of your taste buds like our Smoked Paprika ChipsGuilt-free Kale ChipsSpicy Carrot Fries, and our Skinny Zucchini Fries… And now these yummy nachos nibblers!

 

Are you ready for a cozy comfort food that makes an ideal savory and crunchy lunch (or dinner) and that will keep you satisfied for hours? Then say hello to hot hints of savory chicken and beans and soft hints of sweet peas and scrumptious, crunchy sweet potato chips.

 

Here’s what makes this skinny comfort food work its’ magic:

 

  • Rather than traditional nachos that rack in the calories and bloating-sodium with their fried chips, these nibblers get their crunch from crispy baked sweet potato chips.

 

  • Sweet potatoes provide the quality carbs that your brain craves—this feels so indulgent but in just 4-4.5 ounces 328 calories, the comfort-food carb craving is met with bloat-busting magnesium, potassium and filling fiber. Plus, you get anti-aging, skin protecting beta-carotene!
  • Instead of gobs of greasy cheese, this skinny-cho (you read that right—“skin- nacho!” ;)) uses reduced fat cheese and a surprising creamy twist, from the peas. This works magic on your creamy-texture craving taste buds and on your waistline.

 

  • Adios fatty beef, hola savory chicken for lean protein that keeps you feeling full for hours.

 

  • Beans –rather than refried, these skip the added fat and keep the creamy texture, staying lean and filling!

 

Plus, these nachos actually work to fight off a muffin-top! Here’s how:

 

  • One plate regular nachos = More than 650 calories, one plate of these bad boys is only 328 calories.

 

  • Fewer calories IN = Less fat ON the body

Buh-bye unsightly gut bulges! Packed with fiber to flush waste and toxins out of the colon:

 

  • No constipation= flatter tummy

 

  • Less tummy poof: Hello magical bloat-busting combo of magnesium and potassium! Plus, they’re low in sodium to keep bloat at bay, flat belly ahoy!

Traditional nachos are loaded with belt-bursting sodium and an entire plate would set you back at least 2400mg, OURS SAVE YOU 2000 mg even if you eat the whole plate!

 

 

Savory Sweet Potato Nachos

 

This cozy comfort food is so healthy and filling you can make it your main meal! Or simply take this healthy spin on a fan favorite and serve it for guests!

 

Makes 3 Servings (entree sized)

Ingredients

3 large sweet potatoes

½ cup black beans

½ cup frozen peas

½ cup shredded chicken breast (or canned chicken)

¼ cup shredded cheddar cheese, reduced fat

 

Directions

  1. Preheat oven to 325 degrees F.
  2. Rinse sweet and thoroughly clean potatoes and thinly slice (about 3 mm thick). This is most easily done using a paring knife and working slowly, and of course carefully!
  3. Cover a baking sheet with aluminum foil and place potato slices on the baking sheet to make a nice even layer of slices (it doesn’t have to be neat just even!). The potatoes can be overlapping and it doesn’t necessarily need to be one potato per layer! Place potatoes in oven.
  4. While potatoes are baking, prepare frozen peas as directed on bag, drain and rinse black beans, and pull apart and shred chicken breast OR drain and pull apart canned chicken.
  5. After about 20 minutes, take potatoes out and flip the chips (they should be a little crispy on the side that was facing up and soft and warm on the bottom). Bake for another 15-20 min.
  6. After the potatoes are baked and crispy on both sides, take them out of the oven, place them on a plate and top with peas, black beans, chicken, and cheese. Enjoy this scrumptious meal for lunch, for dinner or with friends! It serves 3!

 

Nutrition Facts for 1 serving

Calories: 328, carbs: 47.3g, fat: 6.3g, saturated fat: 2g, protein: 23.5g, sodium: 479.5mg, fiber: 9.8g

Sweet Potato Nachos
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Lunch/Dinner
Serves: 3 4 oz. servings
Ingredients
  • 3 large sweet potatoes
  • ½ cup black beans
  • ½ cup frozen peas
  • ½ cup shredded chicken breast (or canned chicken)
  • ¼ cup shredded cheddar cheese, reduced fat
Instructions
  1. Preheat oven to 325 degrees F.
  2. Rinse sweet and thoroughly clean potatoes and thinly slice (about 3 mm thick). This is most easily done using a paring knife and working slowly, and of course carefully!
  3. Cover a baking sheet with aluminum foil and place potato slices on the baking sheet to make a nice even layer of slices (it doesn’t have to be neat just even!). The potatoes can be overlapping and it doesn't necessarily need to be one potato per layer! Place potatoes in oven.
  4. While potatoes are baking, prepare frozen peas as directed on bag, drain and rinse black beans, and pull apart and shred chicken breast OR drain and pull apart canned chicken.
  5. After about 20 minutes, take potatoes out and flip the chips (they should be a little crispy on the side that was facing up and soft and warm on the bottom). Bake for another 15-20 min.
  6. After the potatoes are baked and crispy on both sides, take them out of the oven, place them on a plate and top with peas, black beans, chicken, and cheese. Enjoy this scrumptious meal for lunch, for dinner or with friends! It serves 3!
Nutrition Information
Serving size: 4 oz Calories: 328 Fat: 6.3g Saturated fat: 2g Carbohydrates: 47.3g Sodium: 479.5mg Fiber: 9.8g Protein: 23.5g

 

 

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Pomegranate Green Goddess Smoothie

What’s the number one question you’ve been asking us about smoothies?

You wanna know how to seamlessly get veggies into smoothies when you’ve been dabbling with fruits, seeds, almond milk, etc.

As registered dietitians, and authors of our most recent book, The Nutrition Twins Veggie Cure, you can imagine how excited we are that you’re ready to dive in to the good stuff! Yes, veggies! Greens, specifically, are the number one food you can eat regularly to improve your health. And we’ve got some easy breakfast-friendly ways to help you to start your day off right–on the green foot! 😉

 

Pomegranate Green Goddess Smoothie

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We’ve got some great news if you’re a bit fearful that your greens will overpower your smoothie… many greens become undetectable (like a chameleon!) when combined in a smoothie and they take just seconds to transform. Here are some tips for making the most of your smoothies and easy at-home ways to get your nutrients.
Create your green smoothie by following these green smoothie basics and then blend! 🙂 (If you simply want to try a green smoothie recipe that’s tried, true and delicious, try this Pomegranate Green Goddess Smoothie (recipe and how it does your-body-good below)!  You’ll also find many on our site, just search smoothie, or green drink, etc.  And we suggest some at the bottom of this blog!

 

Here’s the formula for making a delicious, green smoothie and how we created this Pomegranate Green Goddess Smoothie:

 

1.  Begin with your greens: In general, a few large fistfuls (about 2 cups) will do the trick. Spinach is one the mildest of the greens and is barely detectable, but all greens from kale, to romaine, and even parsley and mint are fabulous additions. Experiment and see what you like best. (In this smoothie, we started with 1 packed cup of spinach, which is similar to two fistfuls)

 

*** If you’re worried about your greens spoiling, check out our awesome solution for your busy mornings.

 

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2. Toss in some fruit: Hello natural sweetness, fiber and phytonutrients for even more of a beneficial boost to your morning. (We often go for frozen fruits because they make the smoothie more refreshing and “dessert-like”.  Plus, they don’t spoil!)

  • In this recipe we use POM 100% Pomegranate Juice which adds a polyphenol and potassium punch with no added sugars, no artificial colors or flavors and no cheap filler juices. There’s the juice of 4 whole-pressed pomegranates in 16 ounces and its flavor is a little sweet and a little tart, which makes this smoothie so insanely delicious!
  • We also added frozen pineapple chunks (not frozen is fine) –you get a lot of sweetness with just a few pieces and we added some green grapes.  Note:  If you’re watching your calorie intake, the key is to keep the fruit portions in check (about half the portion or less, compared to the green).

 

darlingdownsouth13. Add your protein/ “satiety factor” (If you skip this, you’ll need to eat a source of protein with your smoothie to keep you powered, satiated and to provide for longer lasting energy). This Pomegranate Green Goodness Smoothie is so good as is, simply have some scrambled eggs with veggies or a nonfat Greek yogurt on the side. Other great protein options? Nuts or nut butters, hemp seeds or a scoop of protein powder. One to two tablespoons of a nut or seed add nutrients and healthy fat—but stick to just that portion (about 6-8 nuts), as the calories from nuts add up quickly and could cause your smoothie to contain a lot more calories than you bargained for.

 

4. Pour in liquid: Add ½ to 1 cup of either water, unsweetened nut milk or coconut water to make your smoothie. Unsweetened vanilla almond milk adds a nice flavor perk. (In this smoothie we need less water and simply add some ice cubes as we get fluid from the delicious POM 100% Pomegranate Juice.)

 

5. Ready to get fancy? The sky is the limit! Try adding grated ginger (a personal favorite of ours!) or spices like cinnamon and turmeric (this one has quite a bitter kick that will give you a real charge to start your day!) We couldn’t resist the ginger in this recipe!

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Pomegranate Green Goodness Smoothie

This delicious recipe contains nothing but fruits and veggies. POM 100% Pomegranate Juice, spinach, pineapple, and green grapes are blended with fresh ginger to make a zesty morning smoothie that fills you up. Pair this delicious day starter with scrambled eggs with veggies or with a nonfat Greek yogurt for protein.

 

Makes 1 serving

Work time: 5 min

Total time: 5 min

Ingredients:

½ cup POM 100% Pomegranate Juice

½ cup green grapes

½ cup pineapple pieces

1 cup packed spinach

1 inch fresh ginger, peeled

4 ice cubes

 

Directions:

In a blender, combine all the ingredients. Blend until smooth.

Nutrition Facts Per Smoothie: 167 calories, 40 g carbohydrate, 0 g fat, 2 g protein, 3 g fiber, 22 mg sodium

Bonuses:  162% Daily Value vitamin A, 111% DV Vitamin C, 11% DV calcium, 17% DV Iron

pom_green_goddess_smoothie_bottleThe Nutrition Twins work with POM Wonderful 100% Pomegranate juice to help people to enjoy it’s delicious flavor, get more nutrients in their day without any added sugar or artificial flavors. 

 

And here are a few more smoothies to try:

 

 

Pomegranate Green Goddess Smoothie
 
Author:
Serves: 1
Ingredients
  • ½ cup POM 100% Pomegranate Juice
  • ½ cup green grapes
  • ½ cup pineapple pieces
  • 1 cup packed spinach
  • 1 inch fresh ginger, peeled
  • 4 ice cubes
Instructions
  1. In a blender, combine all the ingredients. Blend until smooth.
  2. Nutrition Facts Per Smoothie: 167 calories, 40 g carbohydrate, 0 g fat, 2 g protein, 3 g fiber, 22 mg sodium
  3. Bonuses:  162% Daily Value vitamin A, 111% DV Vitamin C, 11% DV calcium, 17% DV Iron

 

Smoothie Photo and Recipe credit: POM Wonderful.

Skinny Eggs Benedict

 

After over ten years as registered dietitians, there’s one thing that’s clear about breakfast—we’ve witnessed what the science proves…when our clients choose the best breakfasts (fiber and protein-packed ones), the breakfast prevents hunger for hours, boosts energy and sets the tone for the rest of the day—keeping our clients on the healthy track. Remember these great numbers The Most Satisfying Weight Loss Breakfast2-Minute Cherry Muesli, and these Mini Frittata Muffins. However, the opposite is true when our clients make a breakfast misstep—and if the breakfast skimps on either protein or fiber–they either end up hungry, or get too many calories, feel weighed down and heavy—and that spells trouble and sets the tone for the whole day. But don’t worry, we won’t that happen to you!

 

If you’re craving a little comfort and satisfaction all while trying to stay on the healthy track, we’ve created this little number just for you! Say hello to your new, light but hearty breakfast! With this recipe, you can get the classic comfort of familiarity with a spin-off of the popular dish of eggs benedict, all the while still maintaining the clean, light and healthy feel of a well-nourishing meal.

 

Please say hello to Skinny Eggs Benedict, aka…Veggie Bellabenedict!

Veggiebella Benedict

 

This hearty yet healthy dish is the perfect start to any morning.We recommend making this yumster on a weekend morning when you have slightly more time. And for those who are slightly more pressed for time or who aren’t comfortable with the sometimes-tricky concept of a poached egg can pan-fry their eggs on a pan with a small amount of olive oil, leaving the yolk runny for a nice, saucy touch! This healthy twist on a modern classic is a family favorite, and those who don’t particularly care for mushrooms can substitute the Portobello for half of a whole wheat English muffin.! That’s just one reason this breakfast is so fabulous– because of its versatile nature—add and stack any wholesome vegetable or ingredient to incorporate your own personal favorites! Pair it with a side of fresh fruit for the perfect fresh start to any day.

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Skinny Eggs Benedict (aka…Veggie Bellabenedict)

Serves: 2

Ingredients

For benedict

  • Two large Portobello mushrooms
  • 2 tsp. olive oil
  • ½ cup sliced red onion
  • 1 cup sliced red, green, yellow, or orange bell pepper
  • 2 eggs (we use Egglands Best because they have 25% less saturated fat than other eggs)
  • 1 tbsp. white vinegar
  • 1 cup raw spinach
  • salt and pepper, to taste
  • tin foil

Ingredients (hollandaise)

  • 1 egg yolk (we use Eggland’s Best because they have 25% less saturated fat than other eggs)
  • 1/8 lemon, juiced
  • 3/8 cup melted butter or margarine
  • 1/8 tsp. cayenne pepper

Directions:

  1. Set oven to 125°F
  2. Heat 1 tsp. of the olive oil over medium heat in a small pan
  3. Chop off bottom stems of Portobello mushrooms and place stem-end down in the previously heated pan, flipping after 2-3 minutes to evenly sauté both sides of the mushroom top.
  4. When the Portobello has become slightly more supple and juicy, it has finished, so remove from the pan, wrap in tin foil, and place in the preheated oven to keep warm.
  5. Add 1 tsp. olive oil to the previously used pan.
  6. Once heated, sauté peppers and onions in the pan with salt and pepper, to taste.
  7. As peppers and onions are sautéing, fill a medium pot 2/3 full with water and place over medium heat.
  8. Crack the eggs into separate small, shallow dishes or cups.
  9. As the water in the pot begins to simmer, add 1 tbsp. vinegar and swirl with a wooden spoon to form a whirlpool.
  10. Once the whirlpool is formed, carefully drop in eggs. Simmer for three minutes until cooked. Remove with a slotted spoon.
  11. In a small saucepan add the two egg yolks, lemon juice, and cayenne, slowly whisking over low heat.
  12. Slowly add the melted butter/margarine until the hollandaise starts to simmer.
  13. Remove portobellos from the oven and place stem-side up on two plates. Add ½ cup fresh spinach to each, followed by the sautéed peppers and onions. Top each with a poached egg.
  14. Pour 2 tbsp. hollandaise over each benedict.
  15. Serve with a side of fresh fruit and enjoy!

Nutrition Facts Per Serving (without fruit/turkey bacon)

Calories: 320

Fat: 18g

Protein: 14g

Carbohydrates: 9g

Sodium: 241 mg

Fiber: 4g

 

The Nutrition Twins are spokespeople for Eggland’s Best to help people get more nutrients from their food.

 

 

Cheesy Egg & Apple Breakfast Bake

As much as we’re both creatures of habit and we love having a daily routine on the weekdays, we live for the freedom of weekends (but really, who doesn’t?)! One of our favorite things about the weekend is that we get to kick back and relax, break free from our weekday schedule and enjoy a satisfying, healthy breakfast. The weekday mornings don’t allow for much relaxation or much time to savor food—especially for me, Tammy–between trying to get my daughters dressed and fed and finishing packing their lunches, I’m lucky to get to school without a meltdown (and I’m talking about me, not the kids! 😉 ). So when the weekend rolls around, I (and Lyssie, too) long for a satisfying breakfast that we can savor and enjoy.  Of course, as registered dietitians and personal trainers we love to whip up new creations that fit the bill from both a nutritious and delicious perspective, as well!

Say hello to our latest creation! The good news about this is that you can keep it in the fridge for a couple days and pop it in the microwave for a quick weekday breakfast as well, or freeze it to make it last even longer! It’s insanely delish and the creatures of habit in us (who you may already know, have eaten an apple every day since we were in high school) are dying to make this daily–after all, it does include an apple to boot! 😉  We hope you love it as much as we do!

 

Psst… do you want to win $10,000? Eggland’s Best is having a recipe contest and you can win some mega bucks! Check out the deets below!

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Cheesy Egg & Apple Breakfast Bake


Eggs are one of the most satisfying foods out there. Thanks to their protein, they can keep you satiated for hours. And the cheese makes this dish feel really rich and decadent, while the apples add the perfect sweetness while adding a boost of fiber and heart-healthy flavonoids. And for just over 200 calories and more than 20 grams of protein per serving, you can’t go wrong! This bake encompasses a lot of different flavors and textures and is perfect to serve for brunch.

Makes 7 servings

Ingredients
2 ½ large apples (use a sweeter variety like Fuji or Red Delicious)
2 ounces turkey bacon
1 teaspoon olive oil
1 yellow onion, thinly sliced
1 ½ teaspoons fresh rosemary, chopped (or ½ teaspoon dried)
1 ½ teaspoons fresh thyme, chopped (or ½ teaspoon dried)
4 eggs (we use Eggland’s Best because they have 25% less saturated fat than other eggs)
1 ½ cups liquid egg whites
¼ cup 2% fat plain Greek yogurt
5 ounces light cheddar cheese, grated
4 ounces fat-free feta cheese, crumbled
Freshly ground pepper
Oil in a spray container

Directions
Preheat oven to 375 degrees F. Core and thinly slice two of the apples. Repeat for the remaining half apple, but set it aside to layer on top.
In a large nonstick pan over medium heat, cook the turkey bacon until slightly crisp. Transfer the turkey bacon to a cutting board and roughly chop.

Place on a small plate and set aside.

In the same pan, add the olive oil and turn the heat to medium. Add the onion and apple. Sauté for 10 minutes or until the ingredients are soft and translucent.

Stir in the rosemary and thyme. Turn off the heat and allow the mixture to cool to room temperature.

In a large mixing bowl, whisk together the eggs, egg whites, and Greek yogurt. Add the cheeses, turkey bacon, and apple/onion mixture. Season with pepper and mix well.

Spritz a casserole dish with oil from spray container and pour in egg mixture. Place in the oven and cook for about 30-35 minutes or until the center is set. About 20 minutes into the cooking time, take out the casserole and arrange the remaining apple slices on top. Place the dish back in the oven and continue to bake for the remaining time. Allow the casserole to cool for 10-15 minutes before serving. Enjoy!

Nutrition Facts Per Serving: 203 Calories, 7 g Fat, 2 g Saturated Fat, 135 mg Cholesterol, 499 mg Sodium, 15 g Carbohydrate, 2 g Fiber, 10 g Sugar, 21 g Protein

(Psst… we created this recipe after learning about the Eggland’s Best “America’s Best Recipe” Contest!
Eggland’s Best (EB), is looking for the best original egg recipe with the launch of their 2016 “America’s Best Recipe” Contest. For the first time ever, Eggland’s Best is inviting EB-enthusiasts to submit recipes featuring EB eggs combined with their favorite state-inspired ingredients.
From February 8th to April 29th, fans can submit their favorite recipes on the EB website  for the chance to win $10,000 and a year’s supply of EB eggs.
All recipes must include at least two (2) whole Eggland’s Best Eggs and one (1) locally-sourced ingredient that is either grown or manufactured in the state/district/territory of the entrant. All recipes will be judged on criteria such as taste, creativity, and the inspiration behind the local recipe ingredients.
After state winners are selected, Eggland’s Best will call on all Americans to help narrow down the “Best in State” recipes to five “Best in Region” winners. The “Best in Region” recipes will be revealed on the Eggland’s Best website where EB fans will have the chance to vote for America’s Best Recipe!
Consumers can visit www.egglandsbest.com/americasbestrecipe to submit their recipes.
Entry Start Date: February 8, 2016
Entry Deadline: April 29, 2016
Website link: www.egglandsbest.com/americasbestrecipe
Prizes:
– Grand Prize Winner: $10,000 and a year’s supply of Eggland’s Best eggs
– Best in Region: $1,000 and a year’s supply of Eggland’s Best eggs
– Best in State: 1 month’s supply of Eggland’s Best eggs and goodybag

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The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

Big Apple Egg Bake Collage

Homemade Oatmeal Breakfast Bars- Gluten Free!

As registered dietitians, we get many requests.  And one request that we seem to get over and over again is for gluten-free recipes.  Some of our favorite gluten-free recipes include gluten-free oats, but they have been a bit challenging to find, especially for our long-distance clients who don’t live in a major city.  Oats don’t contain gluten but are often contaminated by gluten-containing grains (wheat, rye or barley) in processing plants. When brands can guarantee a lack of contamination with gluten oats can be considered gluten-free.  So when Quaker sent us their new gluten-free oats the other day, we were so excited– everyone should be able to access them!

 

Aside from all of the requests from clients and friends, one of Tammy’s daughter’s closest friends can’t have gluten– and she’s over the house so much that anything that makes Tammy’s life easier is incredible! 🙂  Thank you Quaker! 🙂

 

And if you’re hesitant, don’t worry–the gluten-free Quaker oats have the same great flavor and nutrients as traditional oats and they’re packed with heart healthy 100% whole grain oats, fiber and vitamins and minerals.

 

So in the past couple of days, we’ve been whipping up so many recipes with the new gluten free oats– we’re lovin’ experimenting!  And we also checked out QuakerOats.com for inspiration and found a lot of awesome, healthy, energy-boosting recipes that Tammy can feel especially good about serving to all of the kids.  Here’s one of the first ones she tried, and it was one of many that was a hit– so we had to share it with you!  Yipppeee!!!

Gluten_free_healthy_Oatmeal_Breakfast_recipe

 

Homemade Oatmeal Breakfast Bars

We suggest serving these delicious breakfast bars with a nonfat Greek yogurt, a glass of low-fat milk or eggs for protein to round out the meal. Enjoy!

Makes 9 delicious bars

Ingredient:
2 cups Quaker Gluten Free Quick 1-minute Oats
2 ripe bananas
1 tbsp flaxseed meal
1 tbsp chia seeds
1 tbsp dry quinoa
2 tbsps brown sugar
¼ cup walnuts (or nuts of choice)
1 tsp baking powder
½ tsp sea salt
¼ tsp cinnamon

Directions:

Preheat oven to 350°. Grease an 8” x 8” pan. Mash ripe bananas with the back of a fork until smooth. Place 1 cup of oats along with the remainder of the ingredients into a food processor. Pulse several times. Mix in remainder of oats with a spoon. Stir in oat mix with the mashed bananas until coated. Pour into greased pan and gently pat down until batter is spread. Bake for 20-25 minutes or until the edges are lightly browned. Allow to completely cool. Cut into 9 squares and drizzle with melted dark chocolate (optional).

 

Homemade Oatmeal Breakfast Bars- Gluten Free!
 
Author:
Ingredients
  • 2 cups Quaker Gluten Free Quick 1-minute Oats
  • 2 ripe bananas
  • 1 tbsp flaxseed meal
  • 1 tbsp chia seeds
  • 1 tbsp dry quinoa
  • 2 tbsps brown sugar
  • ¼ cup walnuts (or nuts of choice)
  • 1 tsp baking powder
  • ½ tsp sea salt
  • ¼ tsp cinnamon
  • Optional: ¼ cup dark chocolate, melted
Instructions
  1. Preheat oven to 350°. Grease an 8” x 8” pan. Mash ripe bananas with the back of a fork until smooth. Place 1 cup of oats along with the remainder of the ingredients into a food processor. Pulse several times. Mix in remainder of oats with a spoon. Stir in oat mix with the mashed bananas until coated. Pour into greased pan and gently pat down until batter is spread. Bake for 20-25 minutes or until the edges are lightly browned. Allow to completely cool. Cut into 9 squares and drizzle with melted dark chocolate (optional).

The Nutrition Twins work with Quaker to help people who have to avoid gluten find more gluten-free options.

Marathon Countdown, Nutrition for 24 Hours before the Race

granola_yogurt_apple_KINDAs registered dietitians and as New York City dwellers, New York City Marathon day is one of our favorites. There’s excitement in the air— and it’s truly inspiring to watch all of those who have set out to run the 26.2 mile course and who have trained hard for months, and practiced their nutrition protocol, especially during their long runs.  Just watching people at the finish line gives us a high–as if we ran the marathon ourselves–it’s that inspiring! For months leading up to the ING NYC Marathon many marathon runner hopefuls come through our office doors in search of the best way to maximize their nutrition for an amazing run.  If you are preparing for the race, here are some of our tips:

 

Check out our post on what to eat 4-6 months before the marathon here.

 

Check out our post on what to eat 48 hours before the marathon here.

 

The day before the marathon is an exciting one! Now’s the time to continue doing all that you  have practiced in terms of your nutrition.

 

One day before the marathon:  More than likely, you’ve been working hard to eat nutritious foods to fuel your training, so now is the time to eat similarly .

  • Make sure you are getting plenty of carbs (Yes, your friends will be very envious that you have to eat plenty of ’em 🙂 ) to maximize your muscle energy stores (glycogen) by including carbohydrates at each meal (yay!).  Good options are brown rice, sweet potatoes, quinoa, oatmeal and pasta.and drink plenty of fluids throughout the day and eat your typical meals that are familiar to you.

 

  • Focus on getting plenty of fluids. Today is a very important day to hydrate so sip on a water bottle throughout the day and drink at least 10 ounces of water with your meals.

 

  • Avoid large meals, they’ll weigh you down and leave you feeling lethargic and heavy. (Bloat isn’t a good look anyway 😉 )

 

  • A MISTAKE MANY RUNNERS MAKE: They eat a large meal the night before the run.  This can backfire when you wake up feeling lethargic and bloated–imagine trying to run the morning after eating Thanksgiving Dinner. No fun!  Dinner: Keep the portion size modest, do not gorge yourself! An all-time favorite for many of our clients, is Pasta with Grilled chicken and vegetables, providing enough carbohydrates to top off your body’s energy stores, so you’ll be fully fueled to run 26.2 miles in the morning.

 

  • Avoid fatty foods, dairy, fried foods, meats, roughage and nuts, as they all can slow digestion and cause extra stomach strain in your stomach which may already be a bit jittery and hampering normal digestion.  (Being doubled over in pain or having indigestion is exhausting and can wear you out before the big run!)

 

A few things to consider:

 

WHAT MOST PEOPLE DON’T TELL YOU: As exciting as the marathon is, you’re also nervous and anxious and want to do your best. This all stresses the immune system right before you run a race that majorly stresses your immune system. So you’ll want to make your body and immune system as strong and well-equipped as possible for your run. The key is to flood your body with stress-fighting, damage-preventing nutrients that also fight inflammation so that your body is strong and in good working order when you head out on race day.

  • Use our Red, Orange or Green rule– choose one fruit or veggie that is any of these colors at each meal to ensure you are ingesting antioxidants to fight free-radical damage as well as anti-inflammatories (to keep your insides more calm) Think oranges, berries, spinach– go for your favorites!

If you have been drinking beet juice, now is the time to get it back in your system, but only if you’ve had it before—it’s not the time to test anything new. Beets are packed with dietary nitrates, which help blood vessels dilate, increasing blood flow to muscles during exercise and decreasing the amount of oxygen muscles need. Studies show that muscles are able to work more efficiently and move faster. Nitrate levels benefit from a loading phase so 6-8 ounces today and yesterday (hopefully you read our guide for 48 hours before the race! **see below if not) will help before you drink it on race day. (If you don’t love the taste, mix it with apple juice).

  • Take deep breaths, try to relax and sleep well, the stronger your immune system is when you set out to run the race and the healthier you are, the easier it will be for you to run your A-game race.

 

  • We can’t wait to watch you!  Go get ’em tiger!  Good luck! You rock!! 🙂 🙂

 

**We recommend testing using beet juice before some of your runs. Beet juice is packed with dietary nitrates, which help blood vessels dilate, increasing blood flow to muscles during exercise and decreasing the amount of oxygen muscles need. So muscles are able to work more efficiently and move faster.  Nitrate levels benefit from a loading dose, so you can start to build up your levels a few days before a race or competition.  Generally during the loading phase, aim to consume atout 6-8 ounces of beet juice daily. Studies have shown that drinking half a liter (about 17 ounces) of beet juice two to three hours before running can enhance performance.  Pssst… if you don’t like the taste you can mix it with a little apple juice. 🙂

 

3 Weight Loss Mistakes Fit People Make

 

 

 

 

Marathon Countdown, Nutrition for 24 Hours before the Race
 
Author:
Ingredients
  • And here are some important reminders:
  • • Focus on getting plenty of fluids.
  • • Maximize your muscle energy stores (glycogen) by including carbohydrates at each meal.  Now's the time to have really enjoy it!  Good options are brown rice, sweet potatoes, quinoa, oatmeal and pasta.
  • • WHAT MOST PEOPLE DON’T TELL YOU: Most people feel both excited and a little anxious—even good stress/ excitement taxes the body, so you’ll want to make your body and immune system are as strong and well-equipped as possible for your run. And running a marathon puts a huge stress on the immune system. It’s easy to get nervous and feel tempted to try something new that a friend mentions helped them. But don’t stray too far from your typical diet since your body can tolerate it and is accustomed to it. Be careful not to get so focused on manipulating carbohydrates that you forget about bolstering your immune system. Pack your diet with stress-fighting, damage-preventing nutrients that also fight inflammation so that your body is strong and in good working order when you head out on race day.
  • • Use our
  • Red, Orange or Green rule
  • to choose one produce item that is any of these colors at each meal to ensure you are ingesting antioxidants to fight free-radical damage as well as anti-inflammatories (to keep your insides more calm) and fiber to keep any possible toxins moving out of your digestive tract.
  • • Steer clear of foods that don’t pack nutrients and that add stress to your system like alcohol, refined grains and sweet and fried foods.
  • •  If you've been practicing with beet juice before your runs, continue on with your loading phase and continue to drink about 6-8 ounces today.  If you don't like the way it tastes, add some apple juice to it.
  • • Limit refined grains, fatty meats, sweets and fried foods. They’ll weigh you down and make you feel sluggish and crowd out healthy foods that may provide nutrients and long-lasting energy.
  • • A MISTAKE MANY RUNNERS MAKE: They eat a large meal the night before the run.  This can backfire when you wake up feeling lethargic and bloated.  Think of the way you feel the morning after Thanksgiving.  Now imagine running 26.2 miles.  It seems nearly impossible!  So have a carbohydrate-rich meal that will top off your glycogen stores.  A favorite among are runners is pasta with some chicken and vegetables.  Keep the portion moderate in size so you don't feel sick, bloated or heavy in the morning.