Trim Down Tuesdays: Run for Israel Q+A

Even though it's going to probably rain all week, the weekend is supposed to be nice and sunny.  May is coming to an end in about two weeks and hopefully that will mean the end of this gross weather we've been having.  Nice weather means more people are out and about in NYC. Whether it's people watching, brunching, walking around, or working out outdoors, there's always something going on on a nice warm sunny day here!  

On Sunday June 5^th there will be the 1^st Annual RUN for Israel in Central Park. The 4 mile race begins at 8am-11am followed by the 63^rd Israeli Day Parade. It will be a day of fun and what's better than starting the day by running for a great cause? This week Karen Moreno, Feed Your Sister's in-house nutritionist answers some questions that many people always ask when signing up for a race, a marathon, or just a run. Read on to hear what Karen has to say…

What are the best foods to eat before and after a workout or a run? When starting an exercise regimen, it is important to understand how to fuel up before and after your workouts. You don’t want to eat too much food before exercising, because that may cause you to become nauseous or crampy.  You want your snack to digest quickly and you want it to supply a sufficient amount of energy — and that is exactly what complex carbohydrates do.  If you are working out early morning, try having a small snack an hour or two before your workout.  If you are working out after lunch, make sure to wait 3-4 hours after eating a solid meal. 

Some tasty and healthy snack ideas include:

·      half a high-fiber English muffin with a tbsp of peanut butter (my new favorite is Smuckers all natural peanut butter)

·      ½ a whole wheat turkey sandwich

·      1 oz. pistachios and a pear

·      Gnu flavor and fiber bar

·      an apple or banana

·      1 cup non-fat yogurt with ½ cup high-fiber cereal

If you are not careful after your workout, you could end up eating more than you burned at the gym — so why bother working out in the first place? After a workout, and before grabbing something to eat, try drinking some water. The symptoms of dehydration are similar to hunger: feeling tired, weak and shaky.

Another benefit of drinking after a workout is that you replenish fluids that were lost through sweating. When it comes to a post-workout snack, aim for a combination of protein and complex carbohydrates.  Protein is essential for repairing and building muscle, and the complex carbs will help replenish your energy stores. 

Great choices would be:

·      apple with string cheese

·       slice of whole wheat toast with peanut butter

·       ½ cup cottage cheese with 1 cup berries

·      1 cup baby carrots with ¼ cup hummus

·      Starkist Lunch To-Go tuna kits (omit the crackers) and 4 whole grain high-fiber crackers

All of which contain less than 200 calories.

I hope this helps and please email or comment below if you have any other nutrition related questions or questions on how to prepare for the race…See you all in the Park!


-Karen Moreno, RD, CDN

Asian Coleslaw Chicken Salad

Here’s Karen’s recipe that  I promised I’d post…enjoy this fiber filled recipe!!

This is a great quick lunch or dinner recipe that is healthy and tasty. You can serve it with grilled chicken on top or turn it into a vegetarian salad. I love to make this in the summer and if you don’t put the dressing on, it can last in the fridge all week without going bad. In case you weren’t aware, cabbage is high in fiber, vitamin C, potassium, and iron. It’s also low in calories so it’s ideal for anyone looking to lose weight. Fill up on cabbage this summer—you can even make it with a honey mustard, balsamic, or lemon dressing. Let us know what your favorite way to eat cabbage is!

Asian Coleslaw Chicken Salad

(serves 5)

1 pound chicken breast, thinly sliced

2.5 cups thinly sliced green cabbage

1 cup thinly sliced red cabbage

1 cup shredded napa cabbage

1 red bell pepper, thinly sliced

1 carrot, julienned

3 green onions, chopped

¼ cup chopped fresh cilantro

For the dressing:

3 tbsp rice vinegar

3 tbsp vegetable oil

2 tbsp creamy peanut butter

2 tbsp low sodium soy sauce

2 tbsp light brown sugar

1 tbsp minced fresh ginger root

½ tbsp minced garlic

Spray a pan with nonstick cooking spray. Grill the chicken 6-8 minutes on each side, remove from heat and set aside.  In a medium bowl, whisk together all the salad dressing ingredients. Set aside. In a large bowl, mix together all the salad ingredients.  Add in the chicken. Toss with the peanut butter dressing just before serving.

Nutrition Content:  322 Calories  15g Fat 2.1g Sat Fat 17.74g Carbohydrates 3.44g Fiber  39.8g Protein  623mg Potassium  322mg Sodium

-Karen Moreno, RD,CDN

Cupcakes!

My cousin gave birth last week to a baby boy, Aaron Isaac Galiard.  I offered my services and decided to bake something to have for dessert at the bris.  After we eat bagels, of course! He's as delicious as the cupcakes I made...isn't he?

Here's the recipe for the funfetti cupcakes I made.  And the recipe for vanilla bean buttercream follows! I doubled the recipe for the cupcakes and was able to make 24 mini cupcakes plus 18 regular cupcakes.

Funfetti Cupcakes
For the cupcakes:
1½ cups all-purpose flour
1½ teaspoons baking powder
¼ teaspoon fine salt
2 large eggs, room temperature
2/3 cup sugar
¾ cup unsalted butter, melted
2 teaspoons pure vanilla extract
½ cup milk
1/2 cup colored sprinkles
For the icing:
½ cup butter, softened
4½ cups confectioners’ sugar
1½ teaspoons vanilla bean paste or extract
5-6 tablespoons milk
Preheat the oven to 350 degrees F. Line the muffin tin with cupcake liners.
Whisk the flour, baking powder, and salt together in a medium bowl.
In another medium bowl, beat the eggs and sugar with an electric mixer until light and foamy, about 2 minutes. While beating, gradually pour in the butter and then the vanilla.
While mixing slowly, add half the dry ingredients, then add all the milk, and follow with the rest of the dry ingredients. Add sprinkles and mix to combine. Take care not to over mix the batter. Divide the batter evenly in the prepared tin (about 1/3 cup batter per cupcake.)
Bake until a tester inserted in the center of the cakes comes out clean, 20 to 25 minutes. Cool cupcakes on a rack in the tin for 10 minutes, then remove. Cool on the rack completely.
In a large bowl, cream butter until light and fluffy. Beat in the confectioners' sugar, vanilla and enough milk to achieve desired consistency.