Lynbrook | New Hyde Park | NY

Blog

Planning Healthy Meals for the Week

We asked Peak Performance’s own Exercise Physiologists about how they have created routine in their lives. From working out, to meal prepping to staying hydrated, read on for their best tips!

 

  1. Create a menu for the week by working around your schedule.

Which meals are going to be eaten at work/school? Are there any events where you may be home too late to cook? Any mornings where breakfast will be on-the-go? I try to pick one recipe for breakfast, maybe two for snacks, and three or four to cycle through for lunch and dinner. This helps create variety in my menu so I’m not bored of salads by Tuesday at dinnertime.

  1. Make a shopping list (and stick to it).

Once you have a menu of meals to prepare, it’s time to hit the grocery store. Do your food shopping from a specific list based on the recipe you are cooking and stick to that list – this will help avoid ice cream from ‘magically jumping’ in your cart. According to the Natural Resources Defense Council, the average American ends up wasting 25% of the food and beverages they purchase. By making that shopping list specific, you purchase just what you need to cook for the week based on your meal plan.

  1. Prepare your meals ahead of time to save time.

Ever hear of ‘Meal Prep Sunday’? Give yourself an hour or two over the weekend to cook in bulk so you have food prepared for a few days. Start by prepping all of the ingredients together, i.e. if two recipes call for chopped onion, chop it all at once; this will save time instead of going back to chop another 1/2 cup of something. When it’s time to get cooking, look at the recipes and stagger how they are going to be cooked in order to multitask. See what’s going to take the longest in the oven and get that going while work on another dish.

  1. Pack snacks (just in case).

I am a big fan of the second breakfast and always make sure I have something for the ‘witching hours’ between lunch and dinner. When packing your lunch box, add a healthy snack just in case that late morning or afternoon hunger strikes. If you have meals prepared, you will be less likely to reach for treats in the break room at work or head straight for the kitchen when you get home.

 

By Louise Mills-Strasser, MS

Recipe of the Week: Tomato Vegetable Gazpacho

The gym members at Peak Performance Fitness are also excellent chefs!

Thank you to JoAnn for sharing her recipe this week.

 

Ingredients:

  • 4 or 5 tomatoes (may be from a can)
  • 1 cucumber, peeled and seeded
  • 1 small onion
  • 1 pepper (I prefer red)
  • 1 clove garlic
  • 1 ½ cups tomato juice
  • 1 cup beef broth
  • 1 cup water
  • ¼ cup vinegar (I add some balsamic)
  • ¼ cup olive oil (I add to individual bowls on serving)

 

Directions:

  1. In food processor, start with onion then add garlic, peppers then cucumber then tomatoes. When pulverized put in bowl, add liquids and refrigerate.
  2. Serve cold with drizzle of olive oil.
  3. The longer it stays in the fridge the stronger the flavors. Will last at least 10 days.
  4. Enjoy!!

Tips for Sticking with Your Exercise Routine

We asked Peak Performance’s own Exercise Physiologists about how they have created routine in their lives. From working out, to meal prepping to staying hydrated, read on for their best tips!

Summer is over it’s back to school and work. Whether you had a break or not, the start of a new (school) year presents a great opportunity to get into a new fitness routine! For everyone who forgot about fitness over the summer, here are a few tips for getting back on track this fall.

  1. Make a plan: “A failure to plan, is a plan to fail!” Take a look at your class/work schedule at the beginning of each week and make a plan to get in some form of exercise at least 3 times throughout the week. Make appointments with reminders on your calendars so you don’t “conveniently forget”, and remember your health is just as important for your future as work and school.
  2. Find a friend: Try to find a workout partner. Working out with a partner is a great way to challenge yourself and can be more fun than working out alone. A partner can help to motivate you to push beyond what you would normally do on your own, as well as hold you accountable on days when you are slacking.
  3. Have a goal: Make short term and long term goals. Long term goals can be losing a certain amount of pounds by the end of the year, or maybe participating in a race like the Massapequa Turkey Trot 5k we do every November here at Peak (wink wink nudge nudge cough cough). Short term goals can be even more helpful if the long term goals seem overwhelming. Making it to the gym 3 times in a week, or trying a yoga/spin/kickboxing class are some short term goals that are easy to accomplish and can get you on the right track.
  4. Keep it short: Days are already packed with school, work, homework, family and social obligations, no need to spend hours in the gym. As long as you stay consistent throughout the week, you can get great results from shorter (15-30 mins) workouts. Have an idea of what you want to do before you get to the gym. Walk in, be efficient, stay focused on your workout, and keep up the intensity.
  5. Eat and Sleep: Eat and Sleep. That’s it. Try to maintain a balanced diet, and make sure your drinking enough water. Plan rest days throughout the week and try get a healthy amount sleep each night (at least 6-8 hours). Recovery is key for achieving your fitness goals!

 

By David McCalla

Recipe of the Week: Herbed Lentil Quinoa Burgers

Big thanks to Peak Performance Fitness member, Barbara W., for sharing her recipe!

A great way to enjoy BBQ season and have a vegan meal that tags all your micro nutrient needs!

 

Ingredients:

  • 1 15 oz can red lentils
  • 1 cup Cooked Quinoa
  • 1 Small Carrot
  • ½ Bell Pepper, minced
  • 1 Scallion, Chopped
  • 2 TBSP Cilantro, Chopped
  • 2 TBSP Parsley, Chopped
  • ¼ TSP Salt
  • Fresh Ground Black Pepper
  • ½ Cup Cornmeal
  • 2 TBSP Olive Oil

Directions:

  1. Pulse the lentils and quinoa in a food blender until it holds together, if the mixture is too dry, add a tsp of water
  2. Transfer the mixture into a bowl and stir in the carrot, bell pepper, scallion, cilantro and salt and pepper
  3. Shape the mixture into 4 patties, refrigerate for an hour
  4. Spread the cornmeal into a shallow dish and dredge the burgers to coat
  5. Add the olive oil to a heated nonstick skillet
  6. Cook burgers until golden, about 5 minutes each side
  7. Serve however you like, on buns, over salad or plain as is!

Nutrition Facts:
Serving Size: 1 patty

  • 282 calories
  • 9g Fat
  • 42g Carbs
  • 12g protein

 

Tips for Making a Habit of Drinking Water

We asked Peak Performance’s own Exercise Physiologists about how they have created routine in their lives. From working out, to meal prepping to staying hydrated, read on for their best tips!

Developing a routine with hydration should be as essential as brushing your teeth in the morning or washing your face at night.  Too many people don’t hydrate their bodies enough on a day to day basis; this is why it’s one of the very first things we address when beginning an exercise program at Peak. Many times I will ask a client “how many cups on average do you think you have a day?” Many people will answer with “3 bottles a day” and point to the water bottle they have in their hand, whether it be an 8oz Poland spring or a giant Yeti 36oz.  Many people will admit they don’t get enough water, but somehow struggle with remembering to drink.  Others even claim they don’t want to be burdened with going to the restroom more frequently, but when I pry I find many of them are going to the restroom frequently at night but not during the day.  That is due to the body slowing down at night and renal function may to, but what about the waking hours?  Those missed opportunities to nourish your body, shouldn’t we focus on that? My general recommendation to new clients starting out is 8 x 8 oz cups per day; this is commonly more than they are used to. However, there are no actual hard and fast guidelines due to the fact that number depends on many factors such as body mass, the rate at which you sweat, heat and humidity, exercise intensity and duration.  Regardless of your water intake, since everyone’s is different, developing a routine in order to hit that mark every day is the key piece.

Reminders can be very helpful when developing a new habit.  I love setting a reminder in my phone, whether it’s for a meeting, remembering to wish my cousin good luck, and yes, drinking water. Each reminder has its significance in my life. Many times it’s the little things in life we take for granted; our bodies will continue to run even if we neglect it, but how can we increase its efficiency? What we don’t realize is that these unique systems that make up the human body are all integrated by the vast circulation that is dependent upon water.  Physiologically nothing would happen without the presence of water; therefore shouldn’t it be a higher priority?  Many of us drink a cup of coffee before we even have a cup of water in the morning.  Make hydration a priority in your life; add it as a reminder in your phone every hour to drink.

If you are utilizing a reusable water bottle, try this tip for holding yourself accountable: each time you drink your entire water bottle, place a rubber band around it.  This is a simple way to track your fluid intake throughout the day.  This will also give you an idea of how much water you normally drink on days when you are exercising light or hard and days when you are busy vs. days you are not busy.  Find out what’s holding you back from drinking more water because we all can use the extra hydration.

Brandon Ayala, CSCS

Recipe of the Week: Summer Eggplant and Zucchini

Peak Performance’s members are really just of chefs who know how to cook & eat healthy.

Thank you to Donna P. for sharing her recipe!

 Ingredients:

  • 2 small eggplants
  • 1 small onion
  • 2 bell peppers
  • 1 tbsp minced garlic
  • 1 tsp Italian seasoning
  • 4 ripe tomatoes (about 1 pound)
  • ¼ cup fresh basil
  • Extra virgin olive oil

Directions:

  1. Cut eggplant into small chunks. Mince garlic. Finely chop onions.
  2. Coat sauté pan with Extra virgin Olive oil. Sauté eggplant and onion about 5 minutes on medium/medium low heat until starting to soften. Stir occasionally.
  3. While eggplant and onions are cooking finely chop bell peppers and cut zucchini into small chunks.
  4. Add peppers, zucchini, garlic and Italian seasoning to the pan. Stir to combine. Cook 5 minutes
  5. Chop tomatoes and add to the pan. Season with salt and pepper to taste. Add a shake of red pepper flakes. (Of course this is optional).
  6. Simmer on low until vegetables are tender. About 20 minutes. If there is too much liquid cook uncovered for last 5 minutes.
  7. Finely chop basil and stir into the vegetables. Adjust seasoning if needed.

Tips for Establishing a Healthy Routine

We asked Peak Performance’s own Exercise Physiologists about how they have created routine in their lives. From working out, to meal prepping to staying hydrated, read on for their best tips!

What is a routine and why is it important to me?

Not to be confused with a popular French Canadian dish, a Routine is a task or behavior performed regularly. It can be daily, weekly, monthly, or yearly- and it can be anything from brushing your teeth, to changing the oil in your car, or getting to work and the gym. Each task is some part of every person’s life to some degree of regularity. In relative terms, a routine is what’s considered a normal pattern for someone. Although the “normal” can vary from person to person, it provides structure, familiarity and helps to form habits that can save time and energy (two of our most valuable resources).

How would I set up a routine to benefit my life?

Routine behavior is almost autonomous, meaning that we don’t give it much active thought from to start and finish. For this reason, it can be tricky to consciously kick an unhealthy pattern out for a more beneficial one. Some tried and true methods for positive routine forming involve some thought organization, a bit of planning, and most importantly time and patience.

First: Recognize the behavior that you would like to change or add. Write it down. Next: Take some time and write down your daily routine, then find out if your new goal or task fits into your current routine, and write it in. If the change is drastic, you may want to break it into smaller steps to make the transition easier. The difficult part of this process is taking the conscious effort over the next few days and weeks to perform that task as it fits. With consistency and repetition, that new task or behavior will become a habit, streamlining your life into a healthier version of itself.

 

By Matthew Rhodes, MS

Recipe of the Week: Lemon Marinated Chicken Skewers

Serves: 6
Prep Time: 5 minutes
Cook Time: 35 minutes

Ingredients

  • 2lbs boneless skinless chicken breasts or thighs I prefer thighs
  • 1/4cup extra virgin olive oil
  • 3tbsp freshly squeezed lemon juice
  • 3tbsp fresh minced cilantro or parsley I prefer cilantro
  • 2tsp minced fresh garlic
  • 1tsp paprika
  • 1tsp salt
  • 1/2tsp cumin
  • 1/4tsp turmeric
  • 1/4tsp cayenne pepper

You will also need: Wooden skewers

Instructions

  1. Cut the chicken into 1 ½ inch strips for skewering. In a small bowl, whisk together the olive oil, lemon juice, cilantro or parsley, crushed garlic, paprika, salt, cumin, turmeric and cayenne pepper. Place the chicken pieces in a glass dish. Pour the marinade over the chicken and stir to coat. Cover with plastic wrap. Place in the refrigerator and let the chicken marinate for 20 minutes. If using wooden skewers, soak them in water while the chicken is marinating.
  2. Generously grease the grill and heat over medium. Skewer the chicken, evenly divided between 6-8 skewers.
  3. Place the skewers on the hot grill and cook for 10-15 minutes, turning once during cooking, until cooked through. Serve hot.

 

Nutrition Facts
Per Serving: Calories: 258
Fat: 13g, Carbohydrates: 1g, Protein: 32g

 

Original recipe can be found here!