I have officially become an #oyster person. I feel part of a cool club! Oysters are one of the most nutritious foods per calorie. They are an excellent source of #zinc, #vitaminD, #vitaminB12, #protein (1 gram per oyster) and #healthyfats—specifically omega-3 fatty acids. A half dozen is about 50 calories (very #lowcalorie). They are also highly #sustainable since they clean, benefit, and support the environment in which they grow. #awesomefood #oysterlove #bushwicknutrition #bushwick #lazynutrition #lazynutritionist
#Breakfast4Lunch! To cook: sauté #butternutsquash in about 1 tbsp of olive oil for 4min or so. Cut it up really tiny so that it cooks faster. Add 1 small tomato and sauté for another minute. Crack in an extra large #egg and 1 slice of cheese. In the meantime heat up a 4" whole wheat pita. S&P to taste. This meal is packed with #fiber, #protein, #healthyfats, and #antioxidants from all the vibrant colors. And takes 10 mins to prepare! #mykindofmeal #lazynutritionist #lazynutrition #bushwicknutrition #bushwick #easymeals #fastmeal
#Pistachios are a great #healthysnack. Out of all the #nuts, it’s my favorite to recommend if you are looking for #caloriecontrol. A serving is 42 pistachios (Pictured. I counted!). It also has 6 grams of filling #protein. #bushwicknutrition #bushwick #lazynutrition #lazynutritionist #beach #beachsnack
When you have a #crying #baby that just doesn’t want to #sleep (for example…) finding the right #proteinbar is golden! I like #ThinkThin (#chocolate) because it has 20 grams of #protein and #zerosugar. That said- it does have #sugaralcohols that can cause tummy issues for some. Be mindful of that when trying it for the first time! #bushwicknutrition #bushwick #lazynutrition #lazynutritionist #lowcarb #onthegomeal #lifesaver
Try this yummy #breakfast that took all of 9 minutes to prep, cook, and eat (just kidding). It’s also packed with #protein (a nutrient that is lacking in most American breakfasts) as well as #healthyfats.
1) Heat 1 tbsp of olive oil in a small/medium pan. 2) In the meantime cut half a #redonion. 3) Sauté it with the olive oil for ~3-4 minutes. 4) Crack 2 large eggs and scramble until desired consistency. 5) Clean and cut a handful of #cilantro. 6) Top off with 2 tbsp of #pepitas (#sunflower #seeds) and a tsp of fresh #jalapeño. Add salt and pepper to taste.
FYI: the best way to #store #cilantro is keeping it in a jar in the refrigerator with a bag over the leaves.
#bushwick #bushwicknutrition #easymeals #healthymeals #lazynutrition #lazynutritionist #breakfast4lunch
So simple and delicious! #PeanutButter with #chia and #flax seeds by @traderjoesgrocery. Best part? You can totally make it yourself! Just make sure to purchase natural #nutbutter with no added ingredients like palm oil or sugar. It’s okay if it has a little salt! Before putting the nut butter in the fridge mix in a tablespoon of chia and flax for added #fiber, #protein, and veggie #omega3s. #lazynutritionist #lazynutrition #bushwick #bushwicknutrition #healthy
#Salad with a crap load of #veggie #protein from #hempseeds, #pumpkinseeds (#pepitas), and #hummus. One serving of each summed up to 19 grams of protein!
That said- this was a #lightlunch. I usually do this when I know I have a heavier dinner ahead of me. Important to #balance out your day :)
#lazynutritionist #lazynutrition #bushwicknutrition #bushwick #lightlunch #easymeals
#FoodPairing awesomeness: #BlackBeans are a great source of #fiber, #protein, and plant-based #iron (as other #beans, lentils, and dark leafy greens). When combined with #vitaminC rich-foods (lemon, lime, citrus, peppers, etc) you can absorb the veggie iron much better. That’s proper food pairing :)
To Cook: Sauté beets in lemon juice, olive oil, and a little water until tender. Add a can of black beans and heat for a few minutes. Remember to drain and rinse the beans first.
I don’t necessarily love #beets (they stain everything and are a pain in the butt to cook!) but I make it a point to eat them since they have anti-inflammatory and blood building benefits. My #oncology patients would always eat more beets to improve their #hemoglobin. It works!
#bushwick #bushwicknutrition #lazynutrition #lazynutritionist
#ChiaSeeds are one of the greatest vegetarian sources of omega-3 fatty acids (#healthyfats). They also have high #antioxidant, #protein, #fiber, and #iron content in addition to having #hydration benefits because of its absorption capacities. I soak chia seeds in water and lime (as pictured) for their energy and #digestion benefits. Leave the seeds in water for at least 30 minutes. One tablespoon per liter should do the trick! Fact: The Aztec warriors used to use chia seeds as their main fuel source on marathon-distance runs. #omega3fattyacid #detoxdrink #chiadrink #bushwick #bushwicknutrition #lazynutrition #lazynutritionist
#HardBoiledEggs are a great, complete #protein that is so easy to cook! As for the #cholesterolconfusion? The #cholesterol in egg yolks does not affect your blood cholesterol as much as crappy fats do (like saturated or trans fat). The #eggyolk contains almost all the vitamins, minerals, protein, and healthy fats. DO NOT throw them away, unless you are at risk for developing #diabetes.
To Cook: Place eggs in water as the water starts to heat. Once the water starts boiling, turn off the heat, but keep the pan on the hot burner, cover, and let the eggs sit for 10-12 minutes. Add 1 tsp of vinegar to prevent cracking. Voila.
#lazynutritionist #bushwick #bushwicknutrition #eggs #completeprotein #easymeals #lazynutrition
#CannedSalmon!!! If you are like me, you love fish but you definitely don’t like the smell of it after cooking. Canned salmon has a ton of #omega3fattycids, #calcium, and #protein. And wild, Alaskan salmon has very low #mercury levels. I mixed it with #horseradish (an underused condiment, if you ask me…), lime, and S&P. Follow @lazynutritionist for more tips and tricks to healthy eating! #bushwick #salmon #healthyfat
Choose #GreekYogurt! Why? For one- it’s easier to digest because of its lower lactose content. It’s also about 2 to 3x higher in #protein than conventional yogurt. I like mine with a little fat, because it has better mouthfeel and because it keeps me #satiated longer. NEVER choose flavored yogurts- in the end it’s just more sugar. So.. add your own! My favorite is @fage! #bushwicknutriton #bushwick #yummybreakfast #easymeals #fage
Lentil Soup with Cleansing Greens
At the beginning of the New Year, our nutritional goals become clearer and we feel the need to “reboot.” Cleansing is nutrient-dependent. So, therefore, some of the juice cleanses that seem so alluring are not necessarily addressing your cleansing goals, because they don’t include the necessary nutrients.
In addition to a proper diet, a gentle cleansing routine includes staying well hydrated, keeping your bowels functioning properly and moving (even better, sweating!). Learn more by reading Bushwick Nutrition’s take on Detoxification.
The recipe includes nutrient-dense vegetables (high in selenium, sulfur, antioxidants, fiber) and lean protein (packed with detoxifying amino acids such as glutathione). It’s also hydrating and includes nutrient-packed herbs and spices. This recipe will give your body a chance to REBOOT in 2015!
Recipe originally posted on NYHRC Blog.
Sweet Potato & Black Bean Turkey Chili
Give this recipe a try! It’s perfect for this wintry season. It’s a perfect mix of protein and carbohydrates. You can “cook once and eat twice” saving yourself time and energy for the long week ahead. Oh, and it’s quite simple to make!
This dish has all the benefits of a balanced, protein-packed, energy boosting meal. It’s an excellent way to replenish both protein and carbs after working out. Plus, this recipe is easy to make into a vegetarian option by omitting the ground turkey.
The Lowdown:
Guest Hosting for Muscle & Fitness (Part 1)
I was invited to be the nutrition expert for Muscle & Fitness’ 90-day program called RE:FORM. It was created for the every day man (or woman!), specifically to answer one major question: what’s the best way for someone who doesn’t go to the gym to go from “average” to “fit” in that much time? Tyler Stewart, Muscle & Fitness digital director, took the challenge.
The first part of the video provides great workout tips by Dan Trink, CSCS. The second part is a grocery shopping tour hosted by yours truly! For the food component go to the 3:30 mark.
Stay tuned for following segments at Muscle & Fitness!
Yup, that is Bruce Lee and me sharing the spotlight in the October issue of @Muscle_Fitness! ;) I wrote a short article on ways to use pumpkin as well as pumpkin seeds to boost nutrition as well as displace some calories coming from fat and sugar.
It’s pumpkin season, so be sure to stay tuned for a post on pumpkin and all it’s benefits- including yummy recipes.
If you get a chance, pick up Muscle and Fitness and flip over to page 100!
Maca: Peruvian Wonder #2
Maca is a healing and rejuvenating root plant commonly known as “Peruvian Ginseng.” It is an adaptogen, which means it raises the physical body’s state of resistance to disease. It is typically taken as a pill, liquid extract or as powdered maca root (my favorite). As with most plant-based foods, color matters! Different maca types can be yellow, black and red. In addition to being high in calcium, iron, vitamin C and amino acids (protein), maca has other beneficial healing properties. To name a few:
- Has the ability to regulate, support, and balance hormonal systems making it essential for the adrenal glands and therefore stress management
- Increases energy levels and fights fatigue, specifically black maca
- Improves sexual dysfunction and sexual desire in both in men and women (postmenopausal as well) as early as 14 days from ingestion
- Increases fertility by raising sperm count and motility
- Improves bone health- both black and red maca
- Reduces anxiety, depression, and improves overall mood, shown in small study including postmenopausal women
- Influences memory and learning, specifically black maca
How To Use & Store Maca
Powdered maca root can be added to smoothies, green juices, shakes, salads, yogurt, or simply mixed in water. Some experts suggest taking it on empty stomach at least 15 minutes before your meal for better absorption. Since maca is sensitive to light, oxygen, and humidity, I suggest storing in the fridge or freezer. Even though maca has received much attention over the past decade, research is still limited. Avoid using while pregnant and/or breastfeeding.
Have you tried maca yet?
Written by Alanna Cabrero, MS, RD, CDN
Pic from Veg Kitchen. Great article too!
Edited by Tamara Cabrero
Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands. Evid Based Complement Alternat Med. 2012; 2012: 193496.
Amaranth: Peruvian Wonder #1
Peru is having quite a culinary moment. The United Nations declared last year, the “International Year of Quinoa”, quinoa being one of Peru’s most well known food exports. The following three posts will talk about the amazing ingredients of traditional Peruvian cuisine. You might even call them super!
Superfoods are touted as functional foods that exceed basic nutritional content. They don’t just offer macronutrients (carb, protein, fat) but contain amazing nutrients that go beyond basic nutrition. In addition to quinoa, some Peruvian superfoods (or “whole foods” as I prefer to call them) are papaya, cacao, yacón (similar to sweet potato), Ají peppers, purple potatoes and, my personal favorites: maca, pichuberries and kiwicha, commonly known as amaranth.
Peruvian Wonder #1: KIWICHA or AMARANTH
Known in the United States as amaranth or colloquially “mini quinoa”, Kiwicha is a small grain noted for its dense nutritional content, slight nutty flavor, and chewy texture. In addition, it’s known for its healing properties; to this day it is still used during Day of the Dead festivities.
Nutrition Facts:
This ancient grain is packed with calcium, iron, magnesium, phosphorous, and potassium. A ½ cup serving of cooked kiwicha provides 125 kcal, 4.7 grams protein, 2 grams of healthy fat, and 2.5 grams of fiber (mostly soluble fiber).
Some other attributes worth mentioning:
- Anti-aging due to its anti-carcinogenic and antioxidant properties, specifically the high content of phenolic acids, carotenoids, flavonoids as well as an agent called squaline.
- Cardiopropertective! Studies have shown how kiwicha lowers LDL (bad cholesterol) as well as total cholesterol and triglycerides. The soluble fiber may something to do with that! It also helps manage blood pressure. Two thumbs up for heart health!
- Optimal plant protein meaning it contains all essential amino acids – specifically high in lysine, which is normally low in other grains.
- Naturally gluten-free!
How To Use Amaranth
Amaranth can be used in pilafs, added to salads and snack bars, or can be used to make granola or oatmeal (check out our very own #NYHRC RD oatmeal recipe!). You can also toast it quickly in a pan and “pop it” to a perfect consistency for breakfast cereals or energy bars. Another way of using kiwicha is by adding it to meat loaf or quick breads for a nutrition punch!
How to Store
Like most grains, I like to keep them in a cool place, usually in a mason jar or a well-sealed container.
Pomegranate Amaranth Oatmeal (4 servings)
Ingredients:
- 1 cup uncooked amaranth
- 2½ cups unsweetened almond milk or skim milk
- 2 ripe bananas, sliced
- ¼ cup pomegranate arils
- ½ teaspoon ground cinnamon, for topping
Instructions:
- Bring milk/milk alternative to a gentle boil in a lidded pot
- Stir in the amaranth and sliced bananas and lower the heat
- Simmer for 25-30 minutes, or until grains have absorbed most of the liquid.
- Top with pomegranate arils and cinnamon. Voila!
Nutrition Facts per Serving: 267 calories, 5.5 g fat, 1 g sat fat, 0 mg cholesterol, 123 g sodium, 48 g carbohydrates, 9.5 g fiber, 10 g sugar, 8.5 g protein.
Don’t forget to check out the following posts on Peruvian Food Wonders!
Picture by John Lambert Pearson on Flickr.
Pregnancy and Me & Baby Makes Three
So, big news. I’m preggers! Yup. There is a tiny human growing inside of me. Such a surreal experience, when you really think about it. My husband and I found out on Father’s Day; indeed a special day for my hubbie to learn that he’s going to be a dad! It was even more significant though because I felt like my own Papito was sending me a message or giving me his blessing, or both. He is deeply missed.
As you have probably guessed, this post is going to cover prenatal nutrition and the joys of pregnancy.
How Much Is Enough
When you become pregnant, you often hear the expression, “Eat up! You’re eating for two now!” This statement is very deceiving. My doctor quickly put it to rest by clarifying, “Alanna, you are eating for 1.1, not 2.” Which means that even though your appetite may be off the charts with weird cravings and a hunger that tells, nay, screams at you to eat every two seconds, the reality is you should only be eating an additional snack of approximately 150-200 calories during the first trimester. If there is only one baby, the second and third trimester requires about 300 calories more - the size of a small meal a day, not double your food intake.
So what’s the trick to making you feel like you’re eating more without packing on the pounds uncontrollably? Eat throughout the day. I found it helpful to eat at least a little something every 2-3 hours. I went to town on fruits such as cherries, watermelon, and plums. I snacked on yogurt, cottage cheese, and hummus, being mindful of the types of “dippers/sauces” I was consuming. I couldn’t get enough peppers, cucumbers, and celery. And anything with lime and a little sea salt was like a little slice of heaven!
Taming the Symptoms
I consider myself pretty lucky. I’ve had mild symptoms of nausea, headaches, and fatigue, which are all quite common but nothing overly debilitating. I found that the following tips really help subdue the symptoms significantly:
- Hydrate, hydrate, hydrate
- Simple carbs
- Fruit
- Simple carbs with lean protein
- Don’t overdo it on fat, especially fried food
- Yogurt
- Light smoothies
- Small meals
- Breathe
Why the baby-glow?
I personally believe that the famous “baby glow” has more to do with the absence of alcohol (and other “bad habits”) than anything else. Not that I have ever been a big drinker, but I have been known to indulge in an after-work drink now and again; cutting all alcohol from my diet entirely has made a HUGE difference. After all, alcohol is a toxin, regardless of the traces of resveratrol! FYI: Resveratrol is an antioxidant.
Another culprit of that glow, being pregnant has forced me to listen to my body and get an enormous amount of shuteye. Living in a city like NYC, it’s hard to say no to that cool new art exhibit or even an invitation to just hang out with friends. But when you’re pregnant, the fatigue sinks in and you have nowhere to go but your bed.
Make the glow happen! I’ll keep you updated on any other new awakenings!
Running: Fuel To Go The Distance
In anticipation of NYRR NYC Half-Marathon taking place on March 16th, here is some key nutrition advice to help you enhance your training; it sure helped me along the way.
THE CARBOHYDRATE LOWDOWN
Carbohydrates are incredibly important to runners because they act as our primary fuel source. We store carbs in our muscles and liver by way of glycogen in order to maximize energy while on long-distance runs, like half or full marathons. Distance training enables us to increase our glycogen storage capacity up to 1,500-2,000 calories, on average. Assuming that we burn 100 calories per mile, we can run on stored energy for 15 to 20 miles. That means, for half-marathons, as long as we properly “carbo-load” throughout our training, and especially a few days prior to the race, we will avoid hitting the dreaded “wall.” But just to be on the safe side, I always carry a snack. Easy grab-and-go snacks are granola bars (KIND, Cliff, Luna, Mojo, Larabar), dried fruit, or trail mix.
How many carbs are enough?
To ensure proper carbohydrate intake while training, you want to source about 45-55% of your total daily calories from carbohydrates. Therefore, an average intake of 2,000 calories per day would equate to 900-1,100 calories from carbs. Another general rule of thumb, for a moderate to high activity level, is to consume 3 to 5 grams of carbohydrates per pound of body weight. This is especially important if you are competing at moderate intensity or greater for 90-minutes or more. Translation: jogging on the treadmill for 5 miles does not mean you get to eat a whole plate of pasta after!
Which carbs should you eat?
Starches such as bagels and pasta are staple runner’s foods, but all wholegrain/ unprocessed complex carbohydrates are ideal for training. Integrating these foods into your diet will promote stable energy levels and prevent sugar lows. Tip: I would not recommend experimenting with new foods a week before the race. Stick with what you know works for you.
- Fruits & Vegetables. Eat the skins for added antioxidants and fiber. Sweet potatoes are a great runner’s snack!
- Beans & Lentils. Dry or canned.
- Dairy products. Milk, chocolate milk, cottage cheese, yogurt and Greek yogurt.
- Whole grains. Brown rice, quinoa, millet and buckwheat, to mention a few.
- Whole grain pasta. Try Barilla Plus with added omega-3 and protein!
- Whole grain breads.
- High protein cereals. Try Nature’s Path Optimum Rebound, Back to Nature Flax & Fiber Crunch, or Kashi Go Lean.
DON’T NEGLECT YOUR PROTEIN INTAKE
While training, your body will also need adequate protein for repairing and rebuilding muscle tissue, especially after workouts lasting longer than 1 hour. Dairy and legumes are great sources of protein, but be sure to include others such as lean meats (chicken, fish, low sodium turkey-jerky), eggs, cheese and seeds with each meal to compliment your carbohydrate choices.
REFUEL & REPLENISH: POST-RUN SNACKS
Recent research suggests that a post-run snack or meal should be consumed within 30-45 minutes of working out to avoid muscle fatigue, as well as injuries like tendonitis. A strong combination of protein and carbohydrates are recommended to help your muscles recover faster.
Smart and delicious post-race snacks include:
- 6 ounces of Greek yogurt with 1 cup of fruit
- 1 cup of protein-rich cereal with 1 cup of milk
- 1 cup of chocolate milk
- 1 piece of toast with 1 teaspoon of almond butter & half a mashed banana
- 1 small sweet potato with ½ cup of cottage cheese
- A serving of whole wheat crackers with 2 ounces of tuna
- Smoothie: 1 cup of milk with ½ cup of fruit + 2 tablespoons of hemp seeds
- ½ cup of cooked quinoa with ¼ cup of crushed pistachios and dried fruit
HYDRATION, HYDRATION, HYDRATION
Runners should always carry a water bottle, period. Calculating fluids lost while exercising can be tricky, but a quick tip is to monitor the color of your urine; you want to maintain a pale yellow color. Another tip, especially before your long runs, is to weigh yourself immediately before and after exercising. One pound lost is essentially 16 ounces (2 cups) of water. When you need to replenish significantly, make sure to drink from electrolyte-rich drinks such as coconut water.
Are you training for a race? I want to hear about it!
Written by Alanna Cabrero, MS, RD, CDN
Picture by Rob Zand.
Clark, N. Active. Carbo-loading: Tips for endurance athletes.
What are my carb needs half training. Runners World.
Edited by Tamara Cabrero & NYHRC Team