Food is Fuel NYC brings you the latest, each week, a variety of nutrition topics to prioritize your lifestyle, new recipes to bring to your table, the latest snacks to fuel the day, and motivation to keep you moving toward your goals.
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NUTRITION IN FOCUS
Top 5 Benefits of Strength Training
Muscle = Longevity 💪🏼
You have over 600 muscles in your body. Maintaining a higher muscle to fat ratio has been linked to greater longevity in adults. A long healthful life may be your primary goal, but if you also have aesthetic, athletic, and mindset goals - you’re still in the right place.
🍐Body shape: adding muscle mass, changes the size of your muscles. Even small changes can change your body shape, by looking leaner and stronger, but will likely also alter body fat to further affect body shape changes.
👨🏻🦽Protect bones: fall and fractures are the leading cause of injury and death among older adults. Severe injury like this can hospitalize anyone. Maintaining muscle mass makes these patients less prone to bed sores and illness while laying stationary during healing. Strength training can increase bone density and reduce the risk of osteoporosis.
⚡️Calories: muscle mass is one of the greatest determinants of metabolic rate, or how many calories you burn per day. A higher muscle mass requires more energy, more food. If you enjoy eating more volume of food - this is where it’s at. Beyond calories, you’ll likely improve other areas of your life with increased muscle mass - like mood, sleep, and cognitive function while decreasing anxiety and stress.
🩸Blood sugar: muscles use blood glucose, blood sugar, for fuel. Maintenance and increasing muscle mass can decrease insulin resistance. Provide yourself with MORE of the ability to control blood sugar. In turn you’ll likely lower your A1c while stabilizing energy, hunger, and mood.
🏋🏼Body mechanics/less injury: maintenance of muscle mass and strength can support a person's ability to live life to fullest, by promoting optimal mobility and full independence.
This is not an exhaustive list of benefits, but it will get you thinking about how to incorporate more of what will support a more fulfilling and healthful life.
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RECIPE(s) of THE WEEK
Hoping to get the Thanksgiving meal without all the responsibility and family drama? The recipes you need are right here. Put down your Pumpkin Spice Lattes and try some new fall flavors that are going to save you $$, time, and still make you smile.
Turkey Roulade with Autumn Hash
You’ll impress family and friends (or yourself) with this recipe. It always looks and feels gourmet. Don’t let the “roulade” intimidate you here. If you can roll up a newspaper, you can make this.
The best part, this is done on essentially one pan and can be served right off of it to save even more clean up. Whenever you don’t want to do dishes, just call it “family style”.
1 boneless skin on turkey breast (5#) use individual chicken breasts if desired
3 cups cubed bread or prepared bread crumbs
4 cups cubed and peeled butternut squash (get it pre cut)
1 large leek, sliced 1/2 inch moons (white/green parts only)
2 medium Yukon gold potatoes, cut 1/2 inch cubes
1/2 cup extra virgin olive oil
4 scallions, finely chopped (white/green parts only)
1/2 cup dried cranberries
1 cup diced unpeeled green apple (about 1/2 apple)
1 tsp chopped fresh thyme
1 cup chicken broth
1/2 cup ground flax seed
1/4 cup milk
1 large egg yolk
1 teaspoon garlic powder
1.) Preheat over to 400 degrees F. Line sheet pan with aluminum foil.
2.) If using cubed fresh bread - arrange the cubed bread on sheet pan in a single even layer. Roast in over for about 8 minutes or until golden brown. Take off sheet pan and set aside.
3.) Prepare the hash - on the sheet pan you just used toss together the squash, leek, potato, 1/4 cup olive oil, salt, and pepper until whole mixture looks covered. Spread out into even layer - set aside
4.) In a large bowl make the stuffing - add bread cubes, scallions, cranberries, apple, sage, thyme, broth, ground flax seed, milk, egg yolk, garlic powder, 2 TBSP olive oil, salt and pepper - stir to combine. Set aside.
5.) Prepare your turkey - lay turkey skin side down on cutting board and cover with plastic wrap. Use a heavy pan or meat tenderizer to pound the turkey to even thickness - about 1 inch. At that point, remove the plastic wrap and spread the stuffing, evenly over the meat leaving about a 1/2 inch border on all sides.
6.) Prepare to roll the turkey - start on one of the long sides and role slowly and tightly, like a jelly roll. Then use butchers twine to secure it. Cut off any excess string.
7.) Get ready for the oven - place the turkey roulade seam side down on top of the hash. Sprinkle with olive oil, salt, and pepper. Roast in over for 90 minutes. Thickest part of the roulade should read 165 degrees.
8.) Prepare to eat or store - remove from oven and let rest for 15 minutes. Cut into 1 inch think slices and serve or let cool further and then store in fridge for meals.
Make 8 servings
459 calories, 33.9 g pro, 39.1 g carb, 4.3 g fiber, 19.5 g fat
Beets & Apple Salad
Add a little more color to your Thanksgiving spread!
This recipe can be prepared faster than an anti-vaxxer can forget about smallpox, measles, and flu wiping out an estimated 90% of Native Americans when Europeans arrived 400 years ago.
Beets are not only seasonal, but are the richest dietary source of antioxidants and naturally occurring nitrates. Nitrates improve blood flow throughout the body including the brain, heart, and muscles. 16 ounces of beet juice can be ergogenic and support athletic performance taken just 30 minutes before activity. Skip the mess and pick up some beet root powder though!
As for the recipe, it provides a kick of flavor to some deeper fall flavors to really support a truly festive gastronomic experience.
4 large already prepared beets (2 lbs)
2 thyme sprigs
1/4 cup extra virgin olive oil
salt & pepper
1/4 cup apple cider vinegar
1 tsp Dijon mustard
3 TBSP horseradish
1/3 cup pistachios, chopped
1 apple, thinly sliced
1.) Slice beets and apples into segments, place in large bowl - set aside
2.) In a separate bowl - whisk together vinegar and mustard until well combined or emulsified. Add horseradish and season with thyme, salt and pepper.
*at this point you can simply use your favorite vinegar based dressing if desired
3.) Add dressing to bowl with beets and apple and toss
4.) Plate salad and top with chopped pistachios
340 calories, 7.3 g protein, 40.3 g carb, 8.4 g fiber, 19.6 g fat
Makes 4 servings
Cook and share your flavors with us on Instagram @foodisfuelNYC
SNACK of THE WEEK
Price: over $5 for premium ingredients
Portability: Easy! Keep it chilled for best results
Protein: Expectantly low for a chocolate bar
Fiber: 6 grams! Boom! Great for a chocolate snack
Volume: we’re going for satisfaction here - and it’s works!
Taste: We’re all about it! Ready to try more flavors. NINE thumbs up!
#prioritzedlifestyle rating: 4.6
Other thoughts: This thing feels like a present when you open it!! Can someone say stocking stuffer?! Just make sure it’s not hanging over a warm fire place. I love the ingredients in these Honey Momma Bars. The natural chocolate here provides an exceptional amount of fiber for a sweet treat, iron, magnesium, copper, and manganese. Dark chocolate is a powerful source of antioxidants along with the spices in these bars as well. Put down that highly sugared chocolate and pick up a treat with some personality!
We’re always looking for great snacks! If you have a snack that you’d like us to try, let us know. Email us at email@example.com
FUEL WITH PURPOSE
MESSAGES TO MOTIVATE
Comment of the week from @_karmite_ on Instagram. Give a follow!
"As a normally skinny guy with a metabolism through the roof, this sounds like good advice! Nice to see something for the skinny folk. Thanks!"