somersault blog | Get to know us. Hear what's on our mind & find out what's new.

We're excited to share with you some of our weekend delights, after work escapes, and general passion for the world of food. Whether it's the next craze (food trucks anyone?) or a home made pasta recipe with sunflower seeds to top it off, share in the adventure of Somersaults life through our new team blog.

Financial Analyst Summer Internship (Paid)

April 4th, 2014 by somersaults

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Internship – Financial Analyst

Description of Internship

Position:                Intern – Financial Analyst

Location:               Sausalito, CA

Start Date:            July 2014

Duration:              10 weeks+

 

Company Background

Somersault Snack Co. is the maker of healthy, all-natural snacks. Somersaults, our first product, are the creation of a handful of Bay Area foodies, who, disenchanted by unsatisfying snacks, wanted a nourishing, tasty and nutritionally impactful option for active adults just like them. Our team has 40+ years of baking experience, and engaged the industry’s most talented people in areas of new product strategy, product development, naming and package design for our launch in early 2009. Somersault Snack Co. has enjoyed successful trial and roll out with several national accounts in natural, grocery, specialty retail and airline, as well as significant distribution throughout the west coast in regional grocery natural and grocery.

 

Internship Description

You will provide support to the finance and the sales management teams at our corporate office in Sausalito, CA for 10 weeks during the summer (flexible schedule; 8-15 hours per week) with an opportunity for continuation during the school year.

You will have the opportunity to assist with the following:

·         Velocity reports, including analysis of account level data and consumption trends

·         Tracking for effectiveness and profitability of sales and marketing promotion programs including analysis of programs at the retail level

·         Sales reporting and analysis

·         Metrics, Benchmarking, Financial Analysis

 

Summary of Experience/Qualifications

You are an undergraduate student majoring in finance, business, economics or a related field, who can thrive in an entrepreneurial environment.  

Key qualifications include:

 

·         Excellent interpersonal, written/oral communication and presentation skills

-       Microsoft Office

-       Excel skills must be advanced

·         Focused attention to detail

·         Analytical problem solving ability

·         Strong work ethic, professional demeanor and positive attitude

·         Team player, eager to support team objectives and to work cross functionally within the organization, ability to excel in an entrepreneurial environment

 

Resume & Cover Letter

Send resume and cover letter expressing your interest and outlining your qualifications to Stephanie, reachable at somersaultsnackco@gmail.com

Subject line: “Finance Intern 2014”

Due by May 31, 2014

Somersault Recipe Challenge: Entrees

March 8th, 2014 by somersaults

During our ITK Challenge we had 90 minutes on the clock to create, cook and display recipes worth tasting. Here are a couple recipes that satisfied: Brian’s Chicken & Michael’s Salmon

Sunflower seed Crusted Chicken Breast

chicken

  •  4 C raw sunflower seeds
  • 1 C flour
  • 4 boneless, skinless chicken breasts
  • 4 eggs, beaten
  • Salt and pepper
  • 2 Tbsp olive oil

Roast 4 cups raw sunflower seeds on a cookie sheet until just golden, about 10 minutes at 350.  After cooling, pulse in a food processor to desired size, then mix with flour.  Add salt and pepper to taste. Set aside.

Slice 4 chicken breast horizontally to create 8 thin chicken pieces.  Pound breasts with a mallet to roughly ¼ inch thick.  Thoroughly salt and pepper the breasts.  Dip pounded breasts in eggs then press into sunflower/flour mixture.  Working in batches, heat oil in a non-stick skillet, then sauté chicken until golden and cooked through, about three minutes on each side.

 teamchubbystick

Team CT with their version of an ideal meal: sunflower crusted chicken, goat cheese salad, roasted brussel sprouts and sunflower seed candied yams.

Soy & Sunflower seed Salmon

salmon

  • 6 pieces of 4 oz salmon fillets
  • Shredded ginger
  • Minced garlic
  • Cilantro
  • Soy sauce
  •   Molasses
  • Sesame oil
  • A dash of water
  • Finely ground sunflower seeds

Contain marinade in plastic bag and marinate salmon for 30-45 minutes. Top with finely ground sunflower seeds and place in oven on Broil for 4-5 minutes; then rotate for another 4-5 minutes (serve medium rare).

itkwinningteam

Team Dancing with the Starfish debuting their favorite dishes: soy & sunflower seed salmon, roasted brussel sprouts, mushroom risotto and bruschetta.

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And there you have it, some entrees to fill you up, but with room for dessert of course! Can you think of anything you’d change in these recipes?

We challenge YOU to try these recipes out and let us know what you think.

We’ll even provide the Somersaults to support your efforts! Just comment on this post and let us know the dish you’d like to cook.

Happy cooking,

Stephanie

Introducing: The One One One Diet

January 23rd, 2014 by somersaults
    • Make Your New Year’s Resolution Stick in 2014!

      Somersaults Family Shot

       

      Somersault Snack Company is the baker of healthy, nut free sunflower seed snacks and they’d like to share a 10% discount off your entire order with anyone who orders my book, The One One One Diet.

      Tackle that get healthy resolution by stocking up with snacks high in nutrition that won’t bring you down or make you feel sluggish.  With 6g of protein, 3g of fiber and 5 scrumptious flavors- start fresh in the new year and become your best, healthy new you!

       

      Follow these 4 steps to receive your discount code via email. Offer Valid until 1/31/2014.

      1.  Visit www.TheOneOneOneDiet.com

      2. Order The One One One Diet  from your preferred retailer/outlet.

      3.  Forward your Order Confirmation email to admin@theoneoneonediet.com

      4.  Add “Somersaults” to the subject line and send.

      You will receive your coupon code within 24 hours! Thank you for your support.

      - See more at: http://theoneoneonediet.com/somersaults-snack-co-loves-the-one-one-one-diet/#sthash.gO6cY6tj.aUFm18ii.dpuf

Our very own Rania Batayneh, MPH, has released a book called “The One One One Diet” to help you stick to your New Years Resolution to become the healthiest version of yourself.

      What’s the 1:1:1 diet?
      It centers around no-nonsense, balanced nutrition, with meals consisting of equal parts carbs, protein and fat.

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Check out this deal, open to Somersault fans and friends, open for one more week (through 1/31/14)!

    Follow these 4 steps to redeem your discount code:
    1. Visit www.TheOneOneOneDiet.com
    2. Place your order from your preferred retailer
    3. Forward your email confirmation to admin@theoneoneonediet.com
    4. Add “Somersaults” to the subject line and hit “send”
      **You’ll receive your coupon code within 24 hours.

We invite you to discuss: what is your biggest health hurdle?

Happy balanced eating,

Stephanie

Follow these 4 steps to receive your discount code via email. Offer Valid until 1/31/2014.

1.  Visit www.TheOneOneOneDiet.com

2. Order The One One One Diet  from your preferred retailer/outlet.

3.  Forward your Order Confirmation email to admin@theoneoneonediet.com

4.  Add “Somersaults” to the subject line and send.

You will receive your coupon code within 24 hours! Thank you for your support.

- See more at: http://theoneoneonediet.com/somersaults-snack-co-loves-the-one-one-one-diet/#sthash.gO6cY6tj.aUFm18ii.dpuf

Follow these 4 steps to receive your discount code via email. Offer Valid until 1/31/2014.

1.  Visit www.TheOneOneOneDiet.com

2. Order The One One One Diet  from your preferred retailer/outlet.

3.  Forward your Order Confirmation email to admin@theoneoneonediet.com

4.  Add “Somersaults” to the subject line and send.

You will receive your coupon code within 24 hours! Thank you for your support.

- See more at: http://theoneoneonediet.com/somersaults-snack-co-loves-the-one-one-one-diet/#sthash.gO6cY6tj.aUFm18ii.dpuf

Somersault Snack Company is the baker of healthy, nut free sunflower seed snacks and they’d like to share a 10% discount off your entire order with anyone who orders my book, The One One One Diet.

Tackle that get healthy resolution by stocking up with snacks high in nutrition that won’t bring you down or make you feel sluggish.  With 6g of protein, 3g of fiber and 5 scrumptious flavors- start fresh in the new year and become your best, healthy new you!

 

Follow these 4 steps to receive your discount code via email. Offer Valid until 1/31/2014.

1.  Visit www.TheOneOneOneDiet.com

2. Order The One One One Diet  from your preferred retailer/outlet.

3.  Forward your Order Confirmation email to admin@theoneoneonediet.com

4.  Add “Somersaults” to the subject line and send.

You will receive your coupon code within 24 hours! Thank you for your support.

- See more at: http://theoneoneonediet.com/somersaults-snack-co-loves-the-one-one-one-diet/#sthash.gO6cY6tj.aUFm18ii.dpuf

Make Your New Year’s Resolution Stick in 2014!

Somersaults Family Shot

 

Somersault Snack Company is the baker of healthy, nut free sunflower seed snacks and they’d like to share a 10% discount off your entire order with anyone who orders my book, The One One One Diet.

Tackle that get healthy resolution by stocking up with snacks high in nutrition that won’t bring you down or make you feel sluggish.  With 6g of protein, 3g of fiber and 5 scrumptious flavors- start fresh in the new year and become your best, healthy new you!

 

Follow these 4 steps to receive your discount code via email. Offer Valid until 1/31/2014.

1.  Visit www.TheOneOneOneDiet.com

2. Order The One One One Diet  from your preferred retailer/outlet.

3.  Forward your Order Confirmation email to admin@theoneoneonediet.com

4.  Add “Somersaults” to the subject line and send.

You will receive your coupon code within 24 hours! Thank you for your support.

- See more at: http://theoneoneonediet.com/somersaults-snack-co-loves-the-one-one-one-diet/#sthash.gO6cY6tj.aUFm18ii.dpuf

Somersault Receipe Challenge: Appetizers

December 17th, 2013 by somersaults

This past week the Somersault Team split into two teams to battle, Iron Chef Style, at ITK Culinary in Sausalito, CA. Our secret ingredient? You guessed it…sunflower seeds!

We’ll share (1) appetizers, (2) entrées and (3) dessert recipes with you.

photo 3

We started with wine, but what’s the one menu today?

Appetizers by our very own Becky Albrecht!

 

Gluten Free Bruschetta with Tomato & sunflower seeds

glutenfreebruschetta

  •   4 large potatoes
  •  6 or 7 ripe plum tomatoes (about 1 1/2 lbs)
  • 2 cloves garlic, minced
  • 1 Tbsp extra virgin olive oil
  • 1 teaspoon balsamic vinegar
  • 2 Tbsp sunflower seeds
  • Salt and freshly ground

 

                                                                      Boil potatoes for approximately 5 minutes.  You want them to be firm as you will be cooking them a little longer to get them crisp.  Slice them into in to 1/4 inch slices making them into medallion type circles.  Add them to a hot pan with 1Tbsp of the olive oil.  Cook on medium high heat until brown on both sides and cooked through.

Remove from pan and put on a paper towel to absorb the remaining oils. 

Cut a peeled garlic clove in half and rub it over the top of all the potato slices.  Set aside.

Topping -

Dice and de-seed the Roma tomatoes.  Put them in a small bowl and add minced garlic, remaining Olive oil, vinegar salt and pepper to taste.  Stir and let stand for 10 minutes.  Stir in sunflower seeds right before serving.

Spoon a heaping spoonful of the tomatoes onto the top of the potatoes and garnish with rosemary.

 

Brussel sprouts with bacon & sunflower seeds

brussellspouts

  • 1 pound Brussels sprouts, trimmed and halved lengthwise
  • 2 tablespoons extra-virgin olive oil
  • 2 garlic cloves, minced
  • 1/4c. shallots minced
  • 2 tablespoons parmesan cheese
  • 2 Tablespoons toasted sunflower seeds
  • Salt and pepper to taste

 

Preheat oven to 400°F.  Cut bacon into pieces and fry until done but not crisp.  Remove from heat and set aside.

Cut Brussel sprouts in half and lightly coat with olive oil and Salt and pepper to taste.  (Go light on the salt because the bacon will add some salty flavor.)  Spread the brussel sprouts onto a baking sheet and put in the oven to roast for approximately 15 minutes until lightly browned.

Remove from oven.

Add the bacon and enough bacon fat to cover the bottom of a pan and heat to medium high.  Once hot, add the brussel sprouts to the pan and fry them until browned on one or more sides.  Turn heat down to medium and add shallots and garlic.  Cook for 1-2 more minutes until shallots are see through.  Don’t burn them as the garlic will be bitter.

Remove from pan and place in a bowl.  Sprinkle the top with the Parmesan cheese and sunflower seeds.

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And there you have it, some appetizers to get your mouth watering and ready for the main course to follow! Would you tweak anything in the recipes?

We challenge YOU to try these recipes out and let us know what you think.

We’ll even provide the Somersaults to support your efforts! Just email stephanie@somersaultsnackco.com (in December 2013) and let us know the dish you’d like to cook.

 

Happy cooking,

Stephanie

Healthy Mama, Happy Family: Me Time

December 16th, 2013 by somersaults

By Cambria Copeland, Mom

“Me time.” Remember what that was?

We as moms are busy people. We are the ultimate caregivers. We take care of bumps, bruises and runny noses. We keep track of our kids’ (and husband’s) belongings. We make sure everyone eats healthy, well-balanced meals, gets exercise and sleeps well. We are the household CEO.

But do we do these things for ourselves?

As a mom, I’ve found that I certainly don’t go to the gym like I used to. I often eat things that are processed and easy to prepare, or (dare I say it) drive through a fast food joint to try not to disturb my child who is napping in her car seat during lunchtime. I sometimes don’t get a shower in everyday and yes I have actually forgotten to brush my teeth. Needless to say, my “me time” has become limited and many Somersault-lover moms have expressed the same woe.

According to psychologist and author of The Hidden Feelings of Motherhood, Katherine Kendall-Tacket, PhD, mom’s should have 15-20 minutes of “me time” a day to decompress and recompose. Then once a week should take a longer block of time to go out and do something for their self. Incorporating “me time” into moms busy schedules will help make a happier, healthier mom. So from one busy mama to another, here are some tips to help us become happier and healthier:

  1. Designate a few hours a day (or even week, if that’s all you can get) for yourself. Get out of the house. Go to the bookstore. Hole up in the back room with a good book. Have lunch with friends. Go see a movie. You’ll be amazed what these few hours can do for your psyche.
  2. Get a manicure and pedicure every couple of weeks. Make the appointments ahead of time so you are committed.
  3. Put exercise time on the calendar. Join a bootcamp or sign up with a trainer. Not only do they keep you motivated to keep up with your exercise, it’s time on the calendar that is just for you. If you can’t get away from your little one, look into baby bootcamps, stroller work out groups or babysitting services at the gym.
  4. Join a mom’s group. Check out www.meetup.com to find a group near you. Not only do they plan play dates, they often offer “Moms Night Out” events.
  5. Make household chores easy on yourself. Make a schedule for cleaning. Plan meals. Prepare a shopping list. If funds permit, indulge in a housekeeper once a month.
  6. Eat healthy. Keep lots of healthy, easy to prepare foods on hand. Pre-portion your favorite Somersault snacks so they are easy to take on the go. If you have to eat out, try to select the healthiest option on the menu.
  7. Include other adults in your “me time.” Go shopping or grab a bite with friends. Get a babysitter and have a date night with your partner.

Though it’s difficult to take time away from your family, it’s important to do. Don’t feel guilty for taking “me time.” It’s vital to keeping you healthy and happier so that you are the best you can be for your family and avoid burn out. While they will miss you when you are away, ultimately your family wants you to be healthy, happy.

What makes you a healthy, happy mama? We’d love to know. Email your healthy, happy mama strategy to: contactus@somersaultsnackco.com.

Happy Snacking!

Eating Clean & Allergen Free

October 29th, 2013 by somersaults

Nutrition in Food Allergies

by Katie Ferraro, MPH, RD, CDE

Food allergies afflict almost 15 million Americans, and 1 in 13 children suffer from a food allergy. While there is no cure for food allergy, avoiding potential allergens is of utmost importance to prevent allergic reactions.

If you or someone you know has a food allergy, here’s the lowdown on the latest in food allergy information:

Beware of the Big 8

Did you know that just 8 foods account for almost 90% of food allergies in the United States?

Referred to as “The Big 8”, these are the 8 foods that people are most commonly allergic to:

  • Milk
  • Egg
  • Wheat
  • Soy
  • Fish
  • Shellfish
  • Peanut
  • Tree nut

Outgrowing Allergies

The National Institute of Allergy and Infectious Diseases (NIAID) states that children usually outgrow allergies to milk, egg, soy, and wheat. On the other hand, they are less likely to outgrow allergies to peanuts and tree nuts.

A Nut by Any Other Name…

If a peanut isn’t a tree nut…what is it? Peanuts are legumes, they grow underground, as opposed to tree nuts, which grow…well…on trees! Children with peanut allergies are usually at increased risk for also having an allergy to one or more tree nuts. As a result, most experts advise people with peanut allergies to also avoid tree nuts, and vice versa.

 

Eating Clean & Allergen-Free

A great resource for learning more about meal planning with food allergies is the Food Allergy Research  & Education (FARE) website at www.foodallergy.org. There you can learn about identifying allergens on food packaging and labels as well as selecting allergen-free food and menu items for use both at home and restaurants.

When it comes to snacking, Somersault Snacks are a delicious nut free option for kids and adults alike. While many sunflower seeds are processed in facilities that result in cross-contact with peanuts or tree nuts, our sunflower seed nuggets are completely nut free, allowing people with peanut or tree nut allergies to snack safely.

To learn more about Somersault Snacks, check out our products page at http://www.somersaultsnackco.com/?event=enjoy.snacking

Build a Better Back-to-School Lunch Bag

August 21st, 2013 by Katie

Tips for making smart choices

by Katie Ferraro, MPH, RD, CDE

It’s Back to School time, and that means packing lunch and snacks for school and sports are back in full swing. Striking a balance between tasty and healthy doesn’t have to be hard. Here are a few tips for happy packing:

Safety First

Whether you’re packing meals for work or school, don’t forget about food safety. The same rules that apply at home also go on the road: keep cold foods cold and hot foods hot.

  • Use insulated cooler lunch bags with frozen ice packs for protein and dairy foods
  • Try freezing boxes of water, juice, or soy milk and place them next to items you want to keep cold
  • Don’t forget to wash your reusable lunch bags, they can harbor bacteria

Bite Size-Wise

Kids love foods that fit in their fingers. If it’s easier for them to eat, they will gobble up the goodies in their lunch bag.

  • Cut sandwiches in quarters for easier grabbing on the go
  • Quarter apples or pears – and dip in citrus juice to keep from browning
  • Include baby carrots or cut veggies in individual baggies – and add a dipper like lowfat salad dressing or hummus on the side

Snack Smart

It’s hard for kids to get all of their nutrition in just three meals. Kids should have healthy snacks for between meals and after school activities.

  • Pick snacks with a few grams of protein and fiber – these two nutrients work together to help you feel full, and won’t leave your kids feeling flat
  • Fruit is a great go-to snack. Teach kids to reach for fruit. You can pre-cut or eat whole, it’s portable – and nutritious!
  • Nuts and seeds are a great source of nutrition. They’re chock-full of vitamins and minerals, not to mention heart healthy fats

For more tips on smart snacking, check out our Snack Compare Tool

OR join the conversation on Facebook and Twitter (use #SomersaultChat to join our Twitter Chat on Thursday 8/22 @ 1pm).

M.E. Time – Happy Mother’s Day!

May 10th, 2013 by Rania

If your first name is “Mom,” you might be surprised with breakfast in bed this Sunday on Mother’s Day. But for the other 364 days of the year, you–and other busy moms–are in charge of your family’s nutrition. Balancing work, family, and your own life is difficult enough, but making sure that your family is eating a nutritionally sound diet can seem near-impossible! Luckily, you don’t have to choose between a healthy lifestyle and running a household. Use these tips to ensure optimal nutrition for the whole family–yourself included–and to set aside some much-needed time for yourself! I call M.E. Time- Mom’s Energy Time!

Plan ahead

Before you hit the grocery store, make a list–and base that list off of a pre-planned menu for the week. Organize your grocery store list by department, so that you can make one swift trip through the supermarket without going back and forth if you forget an item. And as a bonus, sticking to your list will save you money and keep you unhealthy items out of your cart, as you won’t fall prey to impulse buys like ice cream or cookies. And plan your menu around you and your kids’ schedule; if the kids have soccer practice on Tuesday nights, for example, plan for a simple stir-fry that night and save the long, sit-down dinner for Sunday nights.

Pack smart snacks

Next time you’re out and about and feel a pang of hunger–or hear that all-too-familiar cry from your kids–you and your children can eat more healthfully with smart on-the-go snacks. Try snacks that are kid- and adult-friendly to save time:

  • Somersault Snacks -With 5 great flavors, these sunflower seed baked snacks offer protein, fiber and good fats to keep you full between school and soccer practice! The bonus- they are nut free and full of flavor! I can’t decide which one I like more- Cinnamon Crunch or Pacific Sea Salt!
  • Homemade trail mix made with whole grain cereal or puffed kamut, nuts, seeds, and dried fruit. Add in dark chocolate chips to make this an even sweeter treat.
  • String cheese paired with whole grain crackers
  • A banana or apple with squeeze packs of peanut butter
  • Raw Veggies on their own are a great alternative to chips.

Avoiding the drive-thru or mall food court will save you money as well as calories, trans and saturated fats, refined carbs, and sugar.

Keep fruits and vegetables at eye-level in the refrigerator, or keep them in a bowl on the table

Storing healthy snacks–like fruits and vegetables–where kids can see them encourages them–and you!–to snack on them instead of processed snacks like chips, pretzels, and cookies. According to a study by researchers at Cornell University, you’re 2.7 times more likely to eat healthy food if it’s in your line of sight. Along the same line, store the less healthy snacks high up in the pantry: out of sight, out of mind!

Double cook

Double the ingredients in a recipe and you’ve just created another home cooked, healthy meal that can be served in minutes. Serve the leftovers for lunch or freeze and save them for dinner a few days later in the week. You can also pick one star ingredient for the week for protein, like chicken, to use in all of your dinners for the week: roast chicken on Sunday, chicken tacos on Monday, a stir-fry on Tuesday, chicken soup on Wednesday, and a chicken curry on Thursday. Pair this up with 2 new veggies each week to start incorporating more variety.

Make your own frozen meals

If you’re making anything that can be frozen, like burgers, soups, tomato sauce or pesto, make multiple batches so that on super-busy nights you can heat it up quickly in the oven or on the stove-top. Packaged frozen meals are often high in sugar and sodium and low in vegetables; but by making your own homemade versions, you can control the ingredients and the nutrition. Keep a variety of fresh vegetables on hand to supplement your frozen meals to boost nutrient content!

So with a few healthy eating tips from Somersault Snack Co. and our nutritionist Rania, here’s hoping this Mother’s Day brings a little M.E. Time and a few tips for making your life just a little easier every other day of the year.  Happy Mother’s Day to all!

{Rania & her son Amir}

p.s. Have any tips that you do in your house to make snacking and cooking easy and healthy?  We’d love to hear more!  Comment below or share on Facebook.

Smart Snacking Pays Off: Tips for maximizing your snacking selections

March 26th, 2013 by Katie

by Katie Ferraro, MPH, RD, CDE

Here’s a tasty tidbit: snacking is good for you. Some evidence suggests that people who snack throughout the day may have better weight control outcomes than those who stick to strict three-meals-a-day patterns.

So, snacking is good for you, but how do you become a smart snacker?

Satisfying Selections

One benefit of snacking is that it helps to prevent overeating later in the day. Smart snacking selections are those that promote the feeling of fullness, called satiety. Choosing snacks that contain protein, healthy fats, and fiber all help you stay fuller for longer.

Minimize Your Meals

Smart snacks don’t have to be complicated. A great snack can simply be a smaller version of your regular meal. Use leftovers, half-sandwiches, and mini versions of your favorite entrees to satisfy your snacking needs.

Fruit is Your Friend

Fresh fruit is a great way to get more fiber, vitamins, minerals, and even water into your diet. Aim to eat 3 servings of fruit per day – which will help you meet about half of your daily fiber needs. A serving of fruit is ½ cup of cut fruit, or a medium size piece of fresh fruit.

Calories Count

A recent study found that small snacks can curb appetite just as well as larger snacks can. When choosing snacks, keep an eye on the calories, aiming for 250-350 calories per snack. Here are some mini-meal or snack ideas that come in under 350 calories:

  • Cereal made with 1 ½ cup raisin bran cereal, 1 cup nonfat (skim) milk, and ½ cup of fresh blueberries
  • Quesadilla made with 1 medium flour tortilla, ¼ cup reduced-fat shredded cheese, and 2 tablespoons of guacamole
  • Pita, veggies and hummus made with whole wheat pita, ½ cup hummus and cut up vegetable sticks
  • Fourteen Cinnamon Crunch Somersault Snacks and a medium-sized apple

For more tips on Smart Snacking, check out our presentation on Smart Snacking here.

Sources:

Keast DR, Nicklas TA, O’Neil CE. Snacking is Associated with Reduced Risk for Overweight and Reduced Abdominal Obesity in Adolescents: NHANES, 1999-2004. Am J Clin Nutr. 2010 Aug;92(2):428-35.

Heid, Markham. Small snacks curb appetite as well as bigger snacks. Men’s Health. March 10, 2013. Available at: http://todayhealth.today.com/_news/2013/03/10/17121895-small-snacks-curb-appetite-as-well-as-bigger-snacks?lite

Fueling your Training Run – Last Minute Tips

October 11th, 2012 by Rania

A couple last minute tips to keep you on track and ready for the big race day.

Stay hydrated

Runners must stay hydrated before, during and after a run — essentially, all the time! The Institute of Medicine recommends 2.2 liters of fluid intake daily, but everybody is different; most doctors recommend that you drink enough to keep your urine clear. To ensure your water intake matches your sweat and urine output, weigh yourself before and after a run; drink 16 ounces of water for every pound lost. And while water is generally fine for runs under an hour, sports drinks may be necessary for runs that last longer than an hour. With carbs, fluids and electrolytes to replace the ones you’ve lost, they boost endurance and energy.

Find What Works for You!

Well before your race, experiment with the composition of your pre-race meal to discover what foods work for you. Every runner has a favorite pre-race meal, be it a plate of spaghetti or a burrito. The important thing is that the meal works for you: it provides enough energy but doesn’t cause digestive distress.

Don’t Do Drastic

In terms of pre-race meals, it’s unnecessary to load up a huge plate of pasta the night before. Eating so many carbohydrates in such a short amount of time may cause digestive trouble. A better option is to increase your carb intake a few days before your race; moderate quantities will still top off your glycogen reserves without causing digestive distress.

Now take a rest day, relax, breath and go out there and be your best!