Monday, December 16, 2013

Fueling Your Workout the Healthy Way
by Yvonne So

Knowing what to eat before, during and after a workout session is important since it helps us to stay fueled, energized and hydrated. Remember that eating the right foods at the right time can optimize your performance. Plan your meals accordingly and try to eat whole foods when you can! The following tips might be helpful before, during and after your workout or races.

Pre Workout: Fuel should mainly be easy to digest carbohydrates to maximize muscle carbohydrate stores and should be consumed 1-2 hours prior to workout.

Food Ideas for Fast Energy:
Cereal with milk
Whole grain toast with Jam
Graham Crackers
Orange Juice
Pudding/Rice Pudding

During Workout: A sports drink containing carbohydrates can be used to replenish muscle stores and give an energy boost! Drink 2-3 cups of fluid every hour during work out. Avoid losing more than 1-2% of your body weight.

Ideas to Refuel:
Other Sports Drinks

After Workout: Eat foods that are high in carbohydrates and moderate in both protein and fat within 2 hours after workout for optimal recovery
Food Ideas for Strong Recovery
Vegetable omelet & toast
Turkey sandwich
Pasta & grilled chicken
PBJ sandwich
Yogurt & Trail mix
Low-fat Chocolate Milk

Proper hydration starts hours before you warm-up, occurs during workout and ends hours after you
cool down

Pre Workout: Drink 5-7ml/kg 4 hours before workout.
Tip: Carry a refillable water bottle with you.

During Workout: Again, drink 0.4 - 0.8 ml of fluid every hour. Aim to lose no more than 1-2% of your
body weight.
Tip: Take frequent breaks during workout.

Post Workout: For optimal recovery, drink 1.5 L for every kg of body weight lost.
Tip: Eat something with sodium to help you retain the fluid you drink, and choose foods that have water in them like fruit, vegetables, or yogurt

Kollman, G., Rizzo, N and So, Y. Nutrition for Optimal Athletic Performance. New York: Teachers
College, Columbia University, 2013.
Cybex Fitness. “Post Workout Fuel For Maintaining Muscles”. 4th Dec 2013. Available at:

Thursday, September 12, 2013

A New School Year

We have been off to a very busy start of the year. I am happy to say we have successfully opened the new kitchen at Promise 1 elementary. With that said, we would love for all staff and teachers to join us for a meal at one of our locations. We will have a lot of exciting updates on the gardens being posted as well. We are looking forward to another great school year! We have hired a new gardener to the team and we would like to invite the students over for classes. Please contact Chef Andrew to make arrangements. Todays Lunch Menu features Chicken Alfredo or Chicken Marinara over Ziti, Sauteed Spinach, Salad bar, Soup Du Jour. Bon Appetit

Thursday, June 13, 2013

Our garden is growing...

Our plants are enjoying the mix of sunny and rainy weather we've been seeing lately.

So far we've sown corn, spinach, arugula, radish, lettuces, beans, cucumbers, squash, tomatoes, herbs, pumpkins, peppers, broccoli, collards, chard, cabbage, kale, bok choy, beets, carrots and kohl rabbi.

Sweet Corn


Roma Tomato


Wednesday, June 5, 2013


We've started composting this season using this great rotating composting unit from our friends at Envirocycle.  We are adding equal parts "green" (vegetable, fruit and garden scraps) and "brown" (cardboard, dry leaves and twigs).

The greens add carbon, and the browns contribute nitrogen to the mix.  The materials break down to create a super nutrient-rich mixture we can add to our garden beds.

Thursday, April 25, 2013


We have growth, these tomato plants will soon be transferred into the garden.

Thursday, April 11, 2013

Garden 2013

With the season slowly creeping up on us, we have planted seeds today. Once they sprout they will be transferred to the roof. Tomatoes, Lettuces, Bok Choi, Peas and a few other items were planted. Stay tuned....

Wednesday, January 9, 2013

100 ways to save money when buying food, Tip 2

The unit price is the price you pay per unit of food. Unit pricing makes it easy to compare prices (since some packages weigh different amounts-you can’t always just look at the total price). The unit price is the cost of each unit of measure. The unit of measure may be ounces, grams, pounds, quarts, liters, or gallons. Most unit pricing can be found on the price tags for the item found on the shelf. Below you will see the bar code, item description, total price and price per unit. Weight of the item can also be found on the label. Comparing price per unit between 2 product will help you understand which is a better deal. For example, if you have to containers of ice cream priced the same, one is 9.8 cents per ounce and the other unit price is 12 cents per ounce,  you are getting more for your money with the item that is 9.8 cents per ounce.

Tuesday, January 8, 2013

Healthy Harlem Classes 2013

The Following Classes are offered as part of the Healthy Harlem Winter Adult Fitness Schedule at the Armory.
Please RSVP for classes by calling 212.281.5431 or send an e-mail to
Harlem Armory 40West 143rdStreet New York, NY 10037

Class Descriptions
Belly Dance– A low-impact cardiovascular exercise that helps strengthen core muscles with emphasis on the back and abdominal muscles.
Boot Camp– A circuit training workout that challenges your entire body, utilizing cal-isthenics such as push-ups, jumping jacks, crunches, and other body weight exercises.
Cardio Kickboxing– This high energy class blends athletic drills with martial arts to create an intense cardiovascular workout.
Circuit Training– An efficient and challenging form of conditioning which develops strength, endurance, flexibility, and coordination utilizing a variety of exercises and workout stations.
Adult Gymnastics- Is a full body workout that improves fitness and increases core strength in a fun environment.
Parent & Me Gymnastics– A beginners tumbling class children age 18 months to 3 years old that creates a fun environment.
Pilates – Based on original Pilates technique, this class focuses on the body’s core stability. Enhance your control, stability, coordination, endurance, balance, strength, and flexibility.
Rock Climbing– A challenging full body workout that allows participants to build core strength and endurance in a fun and challenging activity.
Sculpt & Tone- A full body workout designed to strengthen and tone the upper and lower body using an assortment of fitness equipment.
Volleyball 1– An advanced group join together for volleyball games against other op-ponents.
Volleyball 2– A class designed to show the fundamentals of volleyball. Instructor will teach the basic fundamental skills and drills of the sport.
Warm It Up– A combination of a light cardiovascular activity and series of stretching to get the body prepared for an intense workout.
Yoga- A mind and body workout that allows you to increase our level of flexibility as well as build long lean muscles at any age.

Healthy New Year Ideas

Happy and Healthy New Year! For the first 100 days, we are going to post ways to save money when purchasing food. 1. Take time to plan your meals and make a grocery list. This usually takes less time than the time spent going back to the store for a forgotten item. Enjoy!