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Savory Oats

By now you likely know how we feel about veggies—we’re obsessed!  As girls who also have a wicked sweet tooth that we work hard to keep in check ;), these twin sister, registered dietitians and personal trainers, and authors of The Nutrition Twins’ Veggie Cure are constantly working to help you to get more of these magical fat-loss and health-promoting pups. So, when it comes to breakfast—who’s got your booty, baby? Us! 🙂

And while we adore eggs packed with veggies like these faves:

Mexican Eggs in a Mug

Pesto Veggie Omelet

Skinny Eggs Benedict 

Mini Frittata Muffins

Sunny Side Eggs on a Portobello “Bagel” 

We, along with countless others, are exploring ways to make veggies at breakfast a little different. For those days when hectic mornings call for something a little savory and a little hearty we thought we’d jump on the oat-lover train and make some savory oats!

 

Not only did we make our oats savory with a pinch of garlic and onion powders, we got you those magical veggies with mashed up riced cauliflower, an antioxidant rich, vitamin C powerhouse of a vegetable to give our oats a little more texture and a lot more nutrients.

Haven’t tried riced cauliflower?

Say hello to one of your new besties!  Riced cauliflower has become an “it” food over the last year or so, you can find it in the frozen section or the produce section of many supermarkets now. It’s super versatile, so while in our book we have a pizza crust made with it, you’ll also find countless recipes nowadays that use it—and we’ll be sharing more on this site soon!  And now you can simply purchase it ready-to-use! Woohoo!

The fat-loss promoting, magical veggies don’t end there:

We also added:

  • mushrooms, phytonutrient rock stars that support our immune system in so many ways.
  • kale, (um, because how could we ever forget this baby? 😉 ) –the best friend to many of our meals, it’s quick and easy to sauté up and it helps the liver in its detoxification process and adds vitamin K and A and lutein which is great for eye health, not a bad thing to start the morning with!

Savory Oats

Guess what?!  You can customize this yumster based on the veggies you have in your fridge that are begging to be cooked before they go bad. And as an added bonus—consuming a variety of veggies throughout the week fulfills an assortment of nutrients our bodies need. Oh yeah!!

Makes 2 servings

Top this savory dish with an egg cooked to your favorite style for protein.

Ingredients:

Oats or any hot whole or multi grain cereal

1/3 cup mashed cauliflower rice*

Pinch of garlic powder

Pinch of onion powder

1 cup finely shredded kale

5 mushrooms, sliced

1 tablespoon Parmesan cheese

1 teaspoon of your favorite vegetable seasoning (we used Weber Veggie Grill)

1 teaspoon extra virgin olive oil

Directions:

  1.  Place oats, water, cauliflower rice, garlic powder, and onion powder in a bowl. Microwave for 3-4 minutes, until the oats and cauliflower are cooked.
  2. Meanwhile, heat a small pan with the 1 teaspoon olive oil. Saute kale and mushrooms in 1 tsp olive oil, then season with vegetable seasoning and add the egg & egg white to the pan.
  3. Scramble or fry the eggs until cooked the way you like, then place the eggs & veggies on top of the oatmeal & serve with a small apple.

*The cauliflower rice will keep for a few days, so if you cook the whole bag per the instructions, you can use the leftovers in other meals or have another version of savory oats the next morning! Stay tuned, we also will be coming up with a sweet version for those mornings we want a little sweet but still need a hearty breakfast.

 

Nutrition Facts for 1 serving

152 Calories, 21 g carbs, 5 g fat, 1 g saturated fat, 8 g protein, 88 mg sodium, 4 g fiber

Savory Oats
 
Author:
Recipe type: Breakfast
Serves: 2
Ingredients
  • Oats or any hot whole or multi grain cereal
  • ⅓ cup mashed cauliflower rice*
  • pinch of garlic powder
  • pinch of onion powder
  • 1 cup finely shredded kale
  • 5 mushrooms, sliced
  • 1 TBSP Parmesan cheese
  • 1 teaspoon of your favorite vegetable seasoning (we used Weber Veggie Grill)
  • 1 teaspoon extra virgin olive oil
Instructions
  1. Place oats, water, cauliflower rice, garlic powder, and onion powder in a bowl. Microwave for 3-4 minutes, until the oats and cauliflower are cooked.
  2. Meanwhile, heat a small pan with the 1 teaspoon olive oil. Saute kale and mushrooms in 1 tsp olive oil, then season with vegetable seasoning and add the egg & egg white to the pan.
  3. Scramble or fry the eggs until cooked the way you like, then place the eggs & veggies on top of the oatmeal & serve with a small apple.
Notes
The cauliflower rice will keep for a few days, so if you cook the whole bag per the instructions, you can use the leftovers in other meals or have another version of savory oats the next morning! Stay tuned, we also will be coming up with a sweet version for those mornings we want a little sweet but still need a hearty breakfast.
Nutrition Information
Serving size: 2 Calories: 152 Fat: 5g Saturated fat: 1g Carbohydrates: 21g Sodium: 88mg Fiber: 4g Protein: 8g

 

 

 

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Pumpkin Oatmeal Cranberry Pancakes

Pumpkin Oatmeal Cranberry Pancakes

By now you likely know how we feel about pumpkin…we’re obsessed! 😉  And if you didn’t already know this, if you take a few seconds on our site, it’s hard to miss some of our faves like our Pumpkin Pie Oat Muffins, Skinny Pumpkin Muffins with Pecan Frosting, Pumpkin Cake Spice Roll,  Pumpkin Pancakes, Pumpkin Spiced Latte, and our Protein Pumpkin Pancakes with Banana Cream SyrupOur love affair started with our mom’s pumpkin pie, which she sadly only made at Thanksgiving time, but it wasn’t long before pumpkin was one of our favorite frozen yogurt flavors and before we were mixing it in everything. We still can’t get over that pumpkin is actually a veggie, so you get fiber and loads of powerful phytonutrients to calm your insides and to ultimately keep you looking more youthful, yet it’s ideal and rich-tasting in crave-worthy treats. Its’ creamy texture is amazing for making waistline friendly recipes, especially given that it’s so low in calories (only 40 calories in ½ cup)!

And while some may say, we have enough pumpkin recipes and enough pancake recipes, we beg to differ.  You can never have too many.  And now drum roll pleasesay hello to these Pumpkin Oatmeal Cranberry Pancakes!

We’re not gonna lie.  While we do enjoy pumpkin year-round, we got the idea for the pumpkin pancakes while seeing all the carved pumpkins and feeling the chilly air come into town before Halloween, and it reminded us that it was time to make something new with the popular plump, orange vegetable  and to include several spices that it tastes phenomenal with — cinnamon, nutmeg and cloves.

Bonus:

Pumpkin’s packed with beta-carotene, an antioxidant that may protect the body against aging, heart disease and cancer. And to keep your heart healthy, pumpkin has fiber, potassium and vitamin C.

Cooking Tip:

Another cool thing about pumpkin? You can use it as a butter or oil substitute, just the way that applesauce is used in the recipe as a substitute for vegetable oil. Say hello to this perfectly sweet and perfectly healthy!

 

Makes 6-7 pancakes

2 pancakes per serving

Prep: 15 minutes

Cook: 15 minutes  

Ingredients:

1 medium egg (we use Eggland’s Best because they have 25% less saturated fat than other eggs)

1 teaspoon baking powder

¾ can of pumpkin

½ teaspoon vanilla extract

¾ tablespoon almond butter

1 tablespoon applesauce

3 tablespoons skim milk

½ cup rolled oats

¼ cup flour

⅛ cup dried cranberries

1 tablespoons pumpkin seeds, deshelled

½ teaspoon cinnamon

¼ teaspoon ground nutmeg

¼ teaspoon ground cloves

½ cup plain Greek yogurt

Directions:

  1. Prepare a skillet on medium-low heat with either oil in a spray bottle or melted butter in a spray container ( to disperse calories, the way that you would using cooking spray, just without additives or harmful chemicals that are often used to get the can to spray).
  2. In a medium bowl, mix egg with baking soda.
  3. Using a whisk, mix together ¾ can of pumpkin, vanilla extract, almond butter, applesauce, milk, cinnamon, nutmeg and cloves.
  4. Next, add oats, flour, cranberries and pumpkin seeds and mix with a spoon.
  5. Using ¼ cup measuring cup scoop out batter and place in prepared skillet. Repeat with another scoop.  You may have room on the pan for another 1-3 scoops but be sure to leave several  inches in between each pancake so that they can spread out.
  6. Cook for approximately 4 minutes until slightly browned and batter is setting. Then flip pancake and cook for approximately another four minutes.  When pancakes is slightly browned on each side and firm remove from heat.  You may need to spritz more oil on the pan before the next batch to prevent sticking.
  7. When finished, serve pancakes with a 1/4 cup of plain Greek yogurt on each and sprinkle with cinnamon.

 

Nutrition Analysis (per 2 pancakes and 1/2 cup Greek yogurt): 287 calories, 7 grams fat, 24 grams protein, 34 grams carbohydrates, 15 grams sugar, 297 milligrams sodium, >10 grams fiber

 

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

Eat More to Weigh Less, Really!

If you’re like most of our clients, you’re looking for something you can eat when you’re hungry that won’t cause you to gain weight.  The answer, surprisingly, is something that you can and should eat all of the time.  It’s true; there actually is something that if you eat more of it, it can assist in your weight loss efforts!

 

Veggies!  You may realize that you need more veggies but tend to leave them out of your meals; you’re not alone!  This is one of the most common struggles of health-minded people!  You simply need a little help or encouragement to actually get them!  Once we show our clients how easily vegetables can be deliciously incorporated into their lives, they start to bump up their intake!

 

Check out our 3 Top Reasons you’ll wanna get your veggies:

 

Veggie Bonus #1: Fill up on veggies and you’ll have less room in your stomach for the heavy stuff and you’ll lose weight!

 

Veggie Bonus #2 (a.k.a. our constipation & flat-belly cure): The high water and fiber content of the veggies flushes bloat and waste and brings on a flat belly—oh yeah!

 

Veggie Bonus #3 (a.k.a. our bloat-be-gone cure!): The high water and potassium combination in veggies helps to flush out salt and the extra water and bloat that it holds with it for a flatter belly!

 

The key is to keep the non-starchy veggies (nearly all veggies with the exception of peas, potatoes and corn) low in calories (by avoiding adding sauces or oil) and then you can simply mix steamed veggies into your meal and eat less of the waist-puffing stuff!  This means your plate will be just as full, but there will be less room for the higher-calorie fare and you’ll fill up on lower calorie, veggies! And when you’re hungry, fill up on veggies.  You’ll get more nutrients that keep you healthy and prevent disease and constipation while helping you to eat less of the heavy stuff and lose weight!

 

Check out our top ways to do it below:

Easy Peasy Brussel Sprouts

seasoned brussels sprouts with logo

  • Before any meal or cocktail party, have a Veggie Pre-Meal™ with a cup of tea. The Veggie Pre-Meal™ is one-and-a-half to two cups of steamed veggies. (See below for ideas and keep foods such as these Easy Peasy Brussel Sprouts on hand). You’ll be in better control around high calorie foods and won’t be overly hungry. It will be easier to resist eating too many of the foods that pack on the pounds because you’ll already be satisfied.
  • At lunch and dinner order (or microwave from frozen at home, if short on time) a side of steamed veggies without added butter or oil. Simply mix them right into whatever dish you’re eating and you’ll add great texture, flavor and color to your meal and the veggies will pick up the flavor from the sauce in the meal.
  • Use our Red, Green and Orange rule to include one red, green or orange vegetable or fruit in every meal. When you concentrate on getting one of these colors at each meal, you won’t forget. Vegetables are an excellent source of disease-fighting nutrients and are high in fiber and low in calories, and great for helping maintain a healthy weight and fighting aging.

 

Colorful_detox_saladColorful Veggie Detox Salad

  • Make/ order omelets, sandwiches, pizzas, wraps and burritos with veggies added
  • Chinese chicken and rice? Pasta and chicken? Mac ‘n cheese? You end up eating less of the heavy stuff and fill your stomach with the lower calorie, fiber-and nutrient packed veggies. Added bonus: If you’re a fan of large helpings you can bag a third of the meal for later and mix the veggies right in the portion you have; you’ll fill your stomach with nutrients and fiber but with fewer calories. This way you won’t feel cheated or deprived because your meal won’t appear smaller, only your waistline will!
  • Use nori or lettuce for traditional sandwiches or wraps rather than carb-rich bread.
  • Eat your rice and other grain-based meals/ snacks by putting them in cups made with veggies-like scooped out tomatoes and bell peppers, zucchini and cucumber boats—these are delicious shells for the dish and help to keep the carb portion in check.
  • Make dips, spreads and salsas with veggies—veggie based dips like these below can double as sauces for grains and meats and are perfect for dipping veggies in.

 

  • If you still feel hungry after eating –or like munching–eat non-starchy vegetables (all vegetables with the exception of peas, potatoes and corn).
    • Go for them raw or steamed with spices, lemon, or flavored vinegars. You can even try our ultra low-calorie recipes like our Easy Crunchy Braised Cabbage, Colorful Detox Salad, Caramelized Cauliflower with Olive Oil & Lemon Juice, Spicy “Fried” Broccoli, and more! As an alternative, try the Kale Recharge Smoothie.
    • Be sure to avoid options that are cooked in butter or any other calorie-loaded item (like many sauces are)—and even in oil (100 calories per little tablespoon!), as they may thwart your weight-loss efforts and defeat the purpose of low-calorie veggies.
    • For dressing options, consider trying this Raspberry Vinaigrette or this Creamy Avocado Yogurt Dressing (stick to the suggested serving sizes) or consider putting your salad dressing in a spray bottle to spritz your dressing on your veggies and disperse the flavor with minimal calories.
    • Try to eat some raw veggies, as current research has shown that a special protein, glutathione, is found in raw veggies and clings to toxins, helping drag them out of the body. For example, enjoy some fresh carrots and sliced bell pepper with hummus!
    • Try these Roasted Detoxifying Veggies!
    • Defrost frozen veggies in the fridge during the day. When you get home, make a quick cold salad by mixing the veggies with one of the dressing options mentioned above or toss them right into a hot meal, as they’ll already be “cooked” and you’ll simply warm them up!

Spicy_fried_broccoli_logo

Spicy “Fried” Broccoli

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Parmesan Eggs in a Bell Pepper Ring

We’re creatures of habit in every sense of the word.  We’d be happy as clams eating our favorite foods every day of the week.  However, the registered dietitians in us know that in order to benefit health the most, it’s important to vary the diet (and the foodies in us are thankful for this too!) to get the most nutrients.  Despite this, we can’t resist but to eat a couple of foods that we love so much every day.  For example, Tammy is so obsessed with bell peppers that she preps them every night so she can have them ready-to-go the next day—and she even carries bags of them with her when she travels (yep, she’s one sick bird 😉 ).  And then there are eggs, sardines, yogurt and apples, that between the two of us, we eat them daily–and any excuse to marry any combination of these foods, count us in!  So with our latest easy-to-make egg breakfast/ brunch/ lunch creation, we couldn’t help but include our two of our besties –peppers and eggs!

Looking for more healthy recipes?  Please feel free to search this site!  Here are a few to try:

This take on  “eggs in a basket” is one of our faves because it adds a variety of colors to our plate and a punch of flavor. If you’ve read our other blogs, it’s not a shocker that we’re gonna try to pack in veggies where we can, so this is no exception!

Here are a few of the stars of the dish:

Bell peppers pack a punch in the vitamin C department, so hello supple skin (vitamin C is needed for collagen formation) and boosted immunity.  They also are rich in phytonutrients that help to mop up free radicals and prevent them from harming the body.

Eggs are rich in protein and are great for your eyes, thanks to their lutein and zeaxanthin, which help to protect the retina.  We used Eggland’s Best eggs because they have 38% more lutein than ordinary eggs– as well as double the omegas and 5 times more vitamin D.  Plus, we love the company and work with them :).

This simple dish takes just a few moments to whip up and can even be prepped ahead of time by chopping the kale and bell pepper rings and keeping them in the fridge so you can just grab on busy days!

Parmesan Eggs in a Bell Pepper Ring

Serves 1

Ingredients

2 eggs (we use Eggland’s Best because they have 25% less saturated fat compared to ordinary eggs)

1 bell pepper (red, yellow, or orange)

1 tbsp. Parmesan cheese, we used shaved

1 green onion (green part only)

1 slice whole grain bread

Olive oil (in a spray bottle; spritzed)

1 cup shredded kale

Salt  to taste

Pepper to taste

 

Direction

  1. Slice the bell pepper to make ½” rings or larger. The larger the better because there’s less of a chance the egg will run over (if it runs over, no biggie—it’s just as delicious!)
  2. Spritz a little olive oil in your skillet and place one of the bell pepper rings in the pan for a minute.
  1. Crack the two eggs into the center of the bell pepper ring. Lightly sprinkle with salt and pepper, to your taste.
  1. Cook the eggs and bell pepper ring on one side until the eggs begin to firm up.
  1. How you proceed is up to how you like your eggs: If you like your eggs over easy/medium or fried, gently flip the egg and bell pepper ring and continue to cook until the egg is to your liking.
  1. Once you remove the bell pepper and egg, toast your bread. While it’s toasting, toss your kale into your already warmed pan with a spritz of olive oil, some salt and pepper to taste, and sauté.
  1. Place eggs and bell pepper on top of toast, sprinkle with shaved parmesan cheese & green onion.
  2. Serve with a side of sautéed kale.

Nutrition Facts Per Serving:  302 Calories; 20 g carbs; 16 g fat; 5 g saturated fat; 20 g protein; 310 mg sodium; 5 g fiber

The Nutrition Twins are spokespeople for Eggland’s Best.

Parmesan Eggs in a Bell Pepper Ring
 
Author:
Ingredients
  • 2 eggs (we use Eggland’s Best (www.EgglandsBest.com) because they have 25% less saturated fat compared to ordinary eggs)
  • 1 bell pepper (red, yellow, or orange)
  • 1 tbsp. Parmesan cheese, we used shaved
  • 1 green onion (green part only)
  • 1 slice whole grain bread
  • Olive oil (in a spray bottle; spritzed)
  • 1 cup shredded kale
  • Salt to taste
  • Pepper to taste
Instructions
  1. Slice the bell pepper to make ½” rings or larger. The larger the better because there’s less of a chance the egg will run over (if it runs over, no biggie—it’s just as delicious!)
  2. Spritz a little olive oil in your skillet and place one of the bell pepper rings in the pan for a minute.
  3. Crack the two eggs into the center of the bell pepper ring. Lightly sprinkle with salt and pepper, to your taste.
  4. Cook the eggs and bell pepper ring on one side until the eggs begin to firm up.
  5. How you proceed is up to how you like your eggs: If you like your eggs over easy/medium or fried, gently flip the egg and bell pepper ring and continue to cook until the egg is to your liking.
  6. Once you remove the bell pepper and egg, toast your bread. While it’s toasting, toss your kale into your already warmed pan with a spritz of olive oil, some salt and pepper to taste, and sauté.
  7. Place eggs and bell pepper on top of toast, sprinkle with shaved parmesan cheese & green onion.
  8. Serve with a side of sautéed kale.
Nutrition Information
Serving size: 1 Calories: 302 Fat: 16g Saturated fat: 5g Sodium: 310mg Fiber: 5g Protein: 20g

5 Steps to A Bulletproof Immune System

A cold?  The flu?!  No way–not us– and not you! 🙂

As registered dietitians and certified personal trainers, we’re fortunate in that we know what it takes to bolster our immune systems– and those things are part of our daily routines.  However, we’ll admit, we struggle with number 5 as getting our zzz’s is the toughest for us. And if we ever start to feel a bit run down, the first thing we say to one another is, “Ah! I just need a good night’s sleep and I’ll be back to normal!”  😉

Here are our top five steps for a Bulletproof Immune System:

Do these to prevent that achoooo! from coming from you! 😉

1. Follow our Red, Orange & Green Rule include one red, green or orange vegetable or fruit in every meal. If you’ve read our articles or our book The Veggie Cure, you know how we feel about veggies–eating more of them is single-handedly the best thing you can do for your health.  When you concentrate on getting one of these colors at each meal, you won’t forget them. Vegetables and fruits are packed with disease-fighting nutrients (antioxidants, phytonutrients and anti-inflammatories) that bolster your body’s immunity, fend off inflammation and protect the body against disease.   Getting them regularly (at every  meal) means you’re constantly flooding your body with the protection it needs to fight illness and to stay strong.

  • And fruits and veggies keep the body healthy, are helpful in achieving a healthy weight, fend off damage from toxins and help to prevent premature aging— so it’s no wonder why we’re constantly getting requests for delicious veggie recipes without high-calorie dressings (that’s why we created our Colorful Detox Salad, our Roasted Detoxifying Veggies, and our Kale Recharge Smoothie)!

Colorful_detox_salad

Try these easy ways to get more veggies at your meals:

    • use nori, collards or lettuce for traditional sandwiches or wraps rather than carb-rich bread
    • top baked potatoes with steamed vegetables
    • mix pureed canned pumpkin into oatmeal and add cinnamon
    • make/ order omelets, sandwiches, pizzas, wraps and burritos with veggies added

Make this immune-boosting lunch to take to work

2. Get Probiotics–these are the friendly bacteria that your body needs in order to crowd out the harmful bacteria that naturally exist in your digestive tract.  Our health begins in our gut so whether you take a probiotic supplement, drink kefir or kombucha, eat yogurt, sauerkraut or kimchi, these food are a great way to add to the good bacteria in your gut. (Seventy to eighty- percent of the cells that make up the immune system are located in your gut, which contains both helpful and harmful microorganisms.)

  • When the harmful bacteria outweigh the beneficial ones, your body suffers, causing systemic inflammation, disease, and making you sick (colds, flu, etc.).
  • Bolstering your gut with beneficial microorganisms is key to maintaining gut health, stabilizing immune function, and reducing inflammation.
  • As you likely know if you’ve read our other posts, we’re big yogurt fans.  If you don’t like it straight up…
  • You can get more yogurt in our recipes like our:

nutty_banana_chia_yogurt

3. Hydrate!  Your body needs water to function at it’s best, and your immune system is no exception. Staying adequately hydrated can help your body flush out toxins and wastes, helping your immune system to better fight infection. Dehydration can also affect your energy levels, as well as your ability to sleep, which can make you less likely to exercise, which is another trigger for a weakened immune system.  If you have trouble hydrating, try these easy water infusions that taste great to encourage drinking and that have restorative nutrients:

  • Apple Cider Vinegar Mint “Detox” Drink: Among many great ingredients that help to flush bloat, it’s got mint–we like to think of it as a peace maker in the body 😉 It eases indigestion and calms the stomach, likely by improving the flow of bile through the stomach, which helps to speed and ease digestion. Thanks in part to it’s anti-inflammatory antioxidant rosmarinic acid, it “calms your insides” to ease the havoc inside your body!
  • Lemon Mint “Detox” Drink: Lemon, mint and ginger flood your body with nutrients that help your body to fight of damage from foreign invaders and free radicals.
  • Mixed Citrus Ginger Flush: Packed with antioxidant and anti-inflammatory components to neutralize free radicals including chemicals that can travel through the body and cause damage to healthy cells.

Ginger Lemon Detox Water2

4. Don’t skip mealsForcing your body to run on empty will ultimately leave you run down and lower your immunity, leaving you susceptible to illnesses.

  • If you can’t have an actual meal and it’s been hours since you’ve last eaten, simply provide your body with a healthy snack to keep it fueled and not tax your system when it’s already dealing with stress.
    • Try a Greek Yogurt (probiotics–double your immunity boost here–woohoo!) and some berries (our Red, Orange, Green Rule, oh yeah!)
    • On-the-go? A handful of nuts or an apple with a tablespoon of nut butter.

5. Get a good night’s rest.  The body repairs itself when you sleep.  When your body is building its’ strength, it’s bolstering your immune system–you’re ready to fight off colds and flus! Aim for 7-8 hours a night.   Pssst…if you know us, call us in the late evening and make sure we’re getting ready to hit the sack, we need a little help with this one! Thanks! 🙂

5_Steps_Bulletproof_Immune_collage_writing

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.