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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.

The Sushi Deception – #AskTheTwins Video

Yup, we’re sushi fans, just like you! 🙂 So if you’re like most of our clients (and like us too!) you probably feel like you could eat a lot of sushi rolls while socializing over the course of the meal and not even notice.  But, of course, like all good things in life ;), those innocent looking rolls can really add up!

How much sushi is enough? And what can you do to prevent overdoing it?  We tell you all you need to know about when to cut back on the number of rolls you order–and how to fill up without filling out!  Check out our short video below (we filmed it as we were answering callers questions live for Qinetic.com.

For more calorie saving tips, what to order, why nagori rolls are the way to go, and how to take Sushi by the fins (woops, we mean horns!) check out Slim Your Sushi

And to make your own sushi right at home, try these yummy recipes:

Spicy Tuna Seaweed Wraps

Using Sushi Grade Tuna:

Cat Cora’s Almond Crusted Tuna Tataki Salad With Avocado Tzatziki

 

Another tip? When you add cream cheese or spicy mayo, or “crunchy” (aka fried) you are getting extra calories and fat. Your typical California roll or the standard Shrimp and Avocado roll ranges from 250-300 calories, while a Cream Cheese Roll with Tuna or a Crunchy Shrimp roll suddenly may cost you 570-700 calories per roll.

If you love the spicy rolls, just be aware you’ll add about 100 calories per roll to the regular versions. We are California and Tuna roll fans- and occasionally, if the spicy is done just right (not much mayo) we go for that!

TELL US: What do you order at a sushi restaurant?

 

 

 

 

 

 

 

 

 

 

 

 

The Sushi Deception - #AskTheTwins Video
 
Spicy Tuna Seaweed Wraps
Author:
Serves: 2
Ingredients
  • 2 nori seaweed sheets
  • ½ medium cucumber, cut into spears
  • ½ avocado
  • ½ cup canned tuna (the photo above uses sashimi, but canned works well and is easier for most people to get)
  • Chili Pepper
  • Mrs Dash or Trader Joe’s 21-Salute Seasoning
  • Dash of wasabi powder
Instructions
  1. Lay the seaweed sheet flat.
  2. Drain the can of tuna and mixed together with avocado as you mash the avocado into the tuna.
  3. Mix Chili Pepper and other seasonings in. Depending on how spicy you like it, you may want to add more chili and wasabi powder.
  4. Dampen both ends of the nori wrap and add a few cucumber spears to one end of the nori wrap and add half of the tuna mixture. Do the same to the other wrap, ¼ cup of tuna.
  5. Roll seaweed sheet up like you would with a yoga mat. Enjoy!
Nutrition Information
Serving size: 1 wrap Calories: 147 Fat: 8 g Saturated fat: 1 g Carbohydrates: 6 g Sugar: 1 g Sodium: 31 Fiber: 4 g Protein: 14 g

 

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Egg & Spinach Avocado Soup

Do you dream of rich and satisfying comfort food and think it’s out of the question when you’re trying to eat healthfully and get into that bathing suit? If so, this recipe is for you. At only 124 calories, you won’t believe how creamy and satiating this soup is.

 

And guess what? Even if you’re not a wiz in the kitchen you can whip this soup up in a cinch. In fact, this soup is so easy to make that the hardest part is boiling an egg!

 

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This light dish is the perfect, creamy blend of spinach, avocado, potato and cilantro. The cherry (um, well, egg ;)) on top of this delightful soup is garnishing it with a hard-cooked egg.

 

Eggs are a great source of protein (toned muscles, shiny hair and nails are relying on you!), vitamin D (stress fracture-free bones are counting on you, D!),and B vitamins (hello energy). We use Eggland’s Best eggs because they outshine other eggs with their nutrients—they are the only egg with 4 times the vitamin D of other eggs, double the Omega 3s, and 3 times more vitamin B12. Plus they contain 25% less saturated fat than other eggs.    So whatcha waiting for? Grab a spoon and tantalize your taste buds with the memory of creamy, wicked goodness and get your nutrition on too with this Egg & Spinach Avocado Soup!.

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On top of the Omega-3’s from the eggs, this green goddess soup also delivers a velvety source of:

  • bloat-fighting potassium (thanks to the avocado and spinach). Most people aren’t getting enough and it helps to restore normal fluid balance, especially if you’ve overdone it with sodium and it helps to keep your blood pressure in check.
  • monounsaturated fat, rich in avocados, and a “good-for-you—and your heart” fat

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Don’t let your plans to get in that bathing suit crush your dreams of indulging in creamy, delectable soups. Creaminess is only a matter of texture and not fatty calories; so try this soup for size and see what you’ve been neglecting your taste buds.

 

Egg & Spinach Avocado Soup

(Yields 4 servings)

 

Ingredients:

1/4 onion, chopped

2 cups packed frozen or fresh spinach

A sprig of cilantro

1 cup vegetable broth

2 tsp. garlic powder

1 avocado

1/2 large white sweet potato

2 hard-boiled eggs (We use Eggland’s Best since they are the only egg with superior nutrition like 4X vitamin D and double the omega 3’s of other eggs)

Salt & pepper to taste

 

Directions:

1. Fill saucepan with water and put on the stove top. Place eggs in water; be sure the eggs are fully submerged in the water. Bring water to a boil. Cover the saucepan, turn off heat, and allow eggs to sit for about 20 minutes. (Or alternatively, we often purchase Eggland’s Best hard-cooked eggs—if so, you can skip this step)

2. Skin and microwave the sweet potato on a plate with a teaspoon of water until soft, about 4 minutes, depending on the strength of your microwave.

3. Put onion, spinach, cooked sweet potato, avocado, cilantro, garlic powder, and vegetable broth in a blender. Blend until smooth and creamy.

4. Chill soup or serve slightly warmed, it’s up to you! Cut hard-cooked eggs in half and place one half on top of each bowl of soup

5. Salt & pepper to taste and enjoy!

Nutritional Information:

Per 1 serving

Calories 124; Fat 8g; Saturated Fat 1.5g; Carbohydrates 9g; Protein 5g; Cholesterol 105mg; Sodium 83mg; Fiber 4g

 

The Nutrition Twins work with Eggland’s Best to help people lead healthier lives.

 

Egg & Spinach Avocado Soup
 
Author:
Serves: 4
Ingredients
  • ¼ onion, chopped
  • 2 cups packed frozen or fresh spinach
  • A sprig of cilantro
  • 1 cup vegetable broth
  • 2 tsp. garlic powder
  • 1 avocado
  • ½ large white sweet potato
  • 2 hard-boiled eggs (We use Eggland’s Best since they are the only egg with superior nutrition like 4X vitamin D and double the omega 3’s of other eggs) (www.Egglandsbest.com)
  • Salt & pepper to taste
Instructions
  1. Fill saucepan with water and put on the stovetop. Place eggs in water; be sure the eggs are fully submerged in the water. Bring water to a boil. Cover the saucepan, turn off heat, and allow eggs to sit for about 20 minutes. (Or alternatively, we often purchase Eggland's Best hard-cooked eggs—if so, you can skip this step)
  2. Skin and microwave the sweet potato on a plate with a teaspoon of water until soft, about 4 minutes, depending on the strength of your microwave.
  3. Put onion, spinach, cooked sweet potato, avocado, cilantro, garlic powder, and vegetable broth in a blender. Blend until smooth and creamy.
  4. Chill soup or serve slightly warmed, it’s up to you! Cut hard-cooked eggs in half and place one half on top of each bowl of soup
  5. Salt & pepper to taste and enjoy!
Nutrition Information
Calories: 124 Fat: 8g Saturated fat: 1.5g Carbohydrates: 9g Sodium: 83mg Fiber: 4g Protein: 5g Cholesterol: 105mg

Nutrition New Year’s Resolutions

Happy New Year! We love the start of the New Year because it’s a time to start fresh with health and fitness goals and with an increased motivation and determination. We find this is the best time to adopt realistic and healthy behaviors that can easily become part of your everyday routine and part of your lifestyle—not just for a few weeks, but for the entire year! If you’re looking for some changes to make that are realistic and healthy and at the same time will impact your life for the better, we’ve got some great tips for you to keep all year long.

Resolution

  1. Try to avoid white refined sugars. They typically add a lot of calories without nutrients, contributing to weight gain-and they also often increase cravings. They also seem to weaken the immune system by reducing your white blood cells’ ability to destroy bacteria.

Instead of going for sweet desserts try choosing naturally sweet foods like these:

 

  1. Eat more green veggies. Include at least one type of green veggie every day!

3. Log your food intake. Keep track of all foods to make sure you’re eating the very best each and every day. Where and when you eat can affect your mood.  Plus, when you have to write down what you eat–and you see all the food accumulating, it helps to keep you in check ;).

  • Try an online app like myfitnesspal.com

 

  1. Make your own energy bars. Homemade ones are healthier than the store bought which are often similar to eating candy bars.

 

Keep these realistic resolutions (and more!) now and all year long to be a happier and healthier you!

 

White Chocolate Drizzled Wild Blueberry Granola Balls (No-Bake!)

It’s Holiday Time– and these treats are perfect for this time of year (or any time of year!)!

As most of you know by now, if we’re happy for someone or excited about something, we’re not ones to hold back in sharing that. So true to form, when we broke out the ingredients for these scrumptious No-Bake Wild Blueberry Balls, we couldn’t keep our excitement to ourselves! These little nuggets are healthy, yet taste so rich you’d never realize you’re loading your body with health boosting benefits from its’ ingredients—especially the Wild Blueberries!

Psst… looking for more delicious and waistline friendly treats?  Please feel free to search this site! And here are a few to try…

Skinny Chocolate Chunk Cookies

Sweeeeeeeet! Potato Pie

Chocolate Drizzled Granola Balls

Microwave Chocolate Chip Peanut Butter Cookies

Skinny Oreo Balls

Pumpkin Spice Cake Roll

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We served these at our last holiday party and not only were they a hit, but they were a satisfying guilt-free treat that felt a lot lighter than the other holiday goodies.

 

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What really sends this No-Bake Ball skyrocketing above and beyond the delicious (and nutritious) edge is the Wild Blueberries. Wild Blueberries have TWICE the antioxidants compared to regular blueberries! So don’t be fooled by their smaller size—they pack a powerful punch. They’re jammed-packed with a variety of natural phytochemicals such as anthocyanins which prevent or neutralize the damaging effects of free radicals so they keep your cells healthy! They truly are Mother Nature’s perfect berry; a superfruit.

 

But don’t be fooled into looking for Wild Blueberries in the produce section – 99% of the Wild Blueberry crop is frozen within 24 hours of harvest, locking in all that delicious flavor and nutrients. So head to the frozen fruit section of your local grocery store to find Wild Blueberries: just make sure the package says wild and then, keep them in your own freezer so you can add a huge nutrient and flavor boost to your dishes (and so you can make these No-Bake Balls whenever you crave them!)

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White Chocolate Drizzled Wild Blueberry Granola Balls (No-Bake!)
 
Prep time
Total time
 
White Chocolate Drizzled Wild Blueberry Granola Balls (No-bake!)
Author:
Serves: 8
Ingredients
  • ½ Cup quick oats
  • 2 Tbs almond butter
  • 2 Tbs honey
  • 1 Tbs coconut oil, melted
  • 2 tablespoons Wild Blueberries, fresh or frozen, thawed, juice drained
  • 7 white chocolate chips, melted, for drizzling on top
Instructions
  1. Place oats, almond butter, honey and coconut oil in a medium-sized bowl and stir until mixture is smooth and thoroughly combined. The mixture may be crumbly at first, but once you roll it into balls it will stick together.
  2. Once blueberries have thawed, (they can be cold, just not frozen) drain off the juice and delicately place them on a paper towel to rid the extra liquid. Add them to the oat mixture and stir in until they are combined.
  3. Using your hands press the mixture into a tablespoon. After you have measured the right amount, firmly form the mixture into a ball and then start to roll it in between your hands. The ball should be compact and tight. Once it is formed into a perfectly smooth ball, place it on a plate.
  4. Place in the refrigerator, this will allow the coconut oil to harden and for the ball to solidify. Meanwhile, melt the white chocolate either with double boiler or by placing in the microwave for a minute, and then again, if necessary, for 15 second intervals. Then drizzle on top of balls. Serve immediately or refrigerate.
Nutrition Information
Serving size: 1 Ball Calories: 74 Fat: 4 g Saturated fat: 2 g Carbohydrates: 9 g Sugar: 5 g Fiber: 1 g Protein: 2 g

 

The Nutrition Twins work with the Wild Blueberry Association of North America but were not compensated for this blog.

Creamy Tomato Pasta with Peas

This is truly comfort food at its’ finest—creamy pasta, with sweet peas…:)

By now you know how we feel as registered dietitians and personal trainers about deprivation and weight loss–THEY DON’T GO TOGETHER, woohoo! 🙂  You can’t achieve sustainable weight loss success if you always feel deprived!  That’s why we’re constantly creating waist-line friendly comfort foods so you can indulge and your waistline doesn’t have to pay the price!  Remember our Avocado and Olive Pasta, our Lime Shrimp on Coconut Rice, our Spicy Tomato & Creamy Spinach Pasta and our Pasta with Shrimp, Tomato & Herbs, just to name a few ;).For those nights when you want a little comfort food, know you need some protein and don’t want to spend hours slaving over the stove… say hello to Creamy Pasta with Peas. The peas and the yogurt in the sauce add a nice dose of protein while the peas also add an extra boost of fiberto to the whole wheat pasta and tomato’s fiber to help you to feel extra satiated.  Buh bye after- meal cravings! Well, whatcha waiting for, grab a fork and join us! 😉

Creamy_Tomato_Pasta_Close_peas

 

Creamy Tomato Pasta with Peas

Serve 4
Ingredients:

2 Roma tomatoes
4 ounces whole wheat pasta
1 tbsp tomato paste
6 ounces nonfat organic plain Greek yogurt
1 tbsp sugar or 1-1/2 packet stevia, to taste
1/2 teaspoon paprika (smoked paprika)
1/4 teaspoon cayenne
1/2 teaspoon chili powder
1/2 teaspoon cumin powder
2 teaspoon balsamic vinegar¼ cup grated parmesan
1/2teaspoon black pepper
1 bag frozen peas

 

 

Creamy_Tomato_Pasta_with_peas

Directions:
1. Take the peas out of the freezer and allow to thaw. Prepare whole wheat pasta according to package directions.
2. Meanwhile chop the tomatoes and add them along with the remainder of the ingredients, with the exception of the peas, to a blender. Blend until creamy and smooth. If you need to, add a splash of almond milk to get the blender started.
3. Add peas to a strainer where you will dump pasta. When pasta is finished cooking pour it into the strainer, as you normally would, only now peas are “cooked” and mixed in.
4. In a medium-sized bowl combine pasta and peas with sauce. Depending on your preference, you may want to add a touch of sugar to taste. Serve and Enjoy! Makes 4 Servings
Nutrition Information per serving: 218 Calories, 4 g fat, 15 g protein, 34 g carbohydrate, 9 g fiber,

For a 10-day Weight Loss Jumpstart and Detox Plan and more delicious healthy recipes like this, please check out The Nutrition Twins’ Veggie Cure!

 

 

 

Creamy Tomato Pasta with Peas
 
Serve 4 Servings Nutrition Information per serving: 218 Calories, 4 g fat, 15 g protein, 34 g carbohydrate, 9 g fiber
Author:
Serves: 4
Ingredients
  • • 2 Roma tomatoes
  • 4 ounces whole wheat pasta
  • • 1 tbsp tomato paste
  • • 6 ounces nonfat organic plain Greek yogurt
  • • 1 tbsp sugar or 1-1/2 packet stevia, to taste
  • • ½ teaspoon paprika (smoked paprika)
  • • ¼ teaspoon cayenne
  • • ½ teaspoon chili powder
  • • ½ teaspoon cumin powder
  • • 2 teaspoon balsamic vinegar¼ cup grated parmesan
  • • ½teaspoon black pepper
  • • 1 bag frozen peas
Instructions
  1. Directions:
  2. Take the peas out of the freezer and allow to thaw. Prepare whole wheat pasta according to package directions.
  3. Meanwhile chop the tomatoes and add them along with the remainder of the ingredients, with the exception of the peas, to a blender. Blend until creamy and smooth. If you need to, add a splash of almond milk to get the blender started.
  4. Add peas to a strainer where you will dump pasta. When pasta is finished cooking pour it into the strainer, as you normally would, only now peas are “cooked” and mixed in.
  5. In a medium-sized bowl combine pasta and peas with sauce. Depending on your preference, you may want to add a touch of sugar to taste. Serve and Enjoy!