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Recipe of the Week: BLUEBERRY OAT MUFFINS

TOTAL TIME: 1 hour

INGREDIENTS:

  • 1 1/2 cups quick gluten free oats
  • 1 cup unsweetened almond milk
  • 1/2 cup brown sugar, packed
  • 2 tbsp honey
  • 1/2 cup unsweetened applesauce
  • 2 large egg whites
  • 1 tbsp coconut or canola oil
  • 1 tsp vanilla extract
  • 2/3 cup Bobs Red Mill Gluten Free All Purpose Flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 cup fresh blueberries
  • baking spray

DIRECTIONS:

  1. Preheat oven to 400°F. Line a muffin tin with liners and lightly spray with oil.
  2. Place oats in a food processor or chopper and pulse a few times. Soak oats in milk for about 30 minutes.
  3. In a medium bowl combine brown sugar, honey, apple sauce, vanilla, egg whites, oil and mix well.
  4. In a third bowl combine flour, salt, baking powder, baking soda and whisk to combine.
  5. Combine oats and milk with sugar, applesauce mixture and mix well.
  6. Slowly add in the dry ingredients and mix until just incorporated. Fold in blueberries.
  7. Spoon into the muffin tin and bake for 22-24 minutes. Enjoy!!

NUTRITION INFORMATION:

Makes: 12 servings, Serving Size: 1 muffin

Amount Per Serving:

Calories: 148 calories, Total Fat: 2.5g, Sodium: 168.5mg, Carbohydrates: 32.5g, Fiber: 2.5g, Sugar: 18g, Protein: 3g

 

Original recipe comes from Skinny Taste and can be found here! 

Member Spotlight: Susan

 We love to highlight the success of our members! Here is the story of one client who has been working extra hard since joining Peak Performance Fitness. Read all about her accomplishments and check out her measurement changes!

Since starting at Peak, Susan has been successful in working towards her health and fitness goals. The Weight Loss Program has helped her not only jump start her weight loss, but develop healthy eating habits. Throughout the 12 week Weight Loss Program, Susan lost an estimated 3-4% loss in body fat. Susan also averaged around 9 lbs lost per month. Through a combination of consistent exercise, weekly one-on-one training sessions, and nutritional guidance, Susan has been able continue her weight loss success.

  • -Starting Body Fat %=40%
  • -Current BF %=34%
  • -Starting Weight=215 lbs
  • -Current Weight=190.8 lbs
  • -Net Weight Loss=25 lbs

Strength Training for Seniors

As we age, our bodies start to change, our priorities shift, and things start to hurt that never did before. Old adults often experience difficulty walking for distances, climbing stairs, or carrying groceries. These changes are largely due to muscle loss which mainly results from inactivity.

In order to help us stay strong and vital during older adulthood, we need to participate in regular strengthening exercises, which can help prevent osteoporosis and frailty by stimulating the growth of muscle and bone. Feeling physically strong also promotes mental and emotional health. Strength training exercises are easy to learn and are safe and effective for the older population. Strength training helps you maintain bone density, improve balance and coordination, reduce risk of falling, and maintain independence.

When starting an exercise routine, always consult your doctor first. It may be beneficial to work one-on-one with an experienced fitness professional to ensure you are performing appropriate exercises or if you have any orthopedic concerns. If starting on your own, start by focusing on exercises which utilize your own body weight, and learning the proper form. By doing so, you will build a base level of strength before adding extra challenges (i.e. resistance bands or dumbbells) into the mix.

Resistance training has been proven to be beneficial for individuals with chronic conditions. In some cases, certain symptoms may be relieved with regular exercise. Here are some of the benefits of common conditions in older adults:

  • Arthritis—Reduces pain and stiffness, and increases strength and flexibility.
  • Diabetes—Improves glycemic control.
  • Osteoporosis—Builds bone density and reduces risk for falls.
  • Heart disease—Reduces cardiovascular risk by improving lipid profile and overall fitness.
  • Obesity—Increases metabolism, which helps burn more calories and helps with long-term weight control.
  • Back pain—Strengthens back and abdominal muscles to reduce stress on the spine.

As always, we recommend that you please consult with your doctor before beginning any exercise program.

 

By Louise Mills-Strasser, MS, ACSM EP-c

Recipe of the Week: LEMON SPINACH HUMMUS

Yields: 1-3/4 cup
Prep Time: 8 min
Total Time: 8 min

Ingredients:

  • 1/4 cup tahini
  • 3 tablespoons freshly squeezed lemon juice
  • 3 ounces baby spinach
  • 1 tablespoons chopped fresh parsley
  • 1 garlic clove, minced
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon salt
  • 1 (15 ounce) can chickpeas (garbanzo beans), rinsed and drained
  • olive oil and fresh parsley, for garnish

 Directions:

  1. In a food processor, whip together the tahini and lemon juice until smooth and creamy. Add the spinach, parsley, garlic, olive oil and salt. Process for one minute, scraping down the sides of the bowl as necessary. Add half of the chickpeas and process for one minute. Scrape down the sides of the bowl, add the remaining chickpeas and process until smooth, about one to two additional minutes.
  2. Transfer the hummus to a bowl for serving. Drizzle extra olive oil on top and sprinkle with freshly chopped parsley, as desired. Serve immediately or store in an airtight container in the refrigerator for up to one week.

 

Original recipe from Spoonful of Flavor can be found here!

 

Strength Training with Kids

Once a controversial topic, strength training within the younger population has been proven to be beneficial in a number of ways. There are several positive effects of strength training including, teaching the “mind to muscle connection,” improving coordination, and injury prevention. When done properly, young athletes can greatly benefit from a properly constructed strength training program. However, the right programming is essential to keeping kids healthy and injury free.

Most children have yet to develop muscular coordination and therefore will find it extremely difficult to maintain proper form under the stress of outside resistance. Free weights or machines may not be appropriate in many cases, this is where body weight comes into play. A proper program for a child should be comprised of several body weight exercises and avoiding complex exercises; meaning excluding those that involve lifting free weights in a complex manor. Body weight exercises are not only good to help build them a muscular foundation, but to help develop their coordination and highly mitigate the risk of injury. Risk of injury in young athletes is very high and this is frequently due to lack of muscular development which does not support their joints and ligaments. This injury risk can be prevented by starting to develop strength and sport specific skills at an earlier age. The following are some example of body weight exercises that may be appropriate to incorporate into an adolescent strength training program: squats, walking lunges, wall sits, box jumps, push ups, dips, planks, and/or leg lifts.

Not only will beginning an exercise routine early on help kids to develop muscular coordination and strength, but it will help them excel at their sport. The decreased risk for serious injury will give them a great foundation to further develop later into their teenage years.

Recipe of the Week: Spicy Vegetable Couscous

Time: 30 minutes

Serves: 4-8

INGREDIENTS 

  • 1/2 teaspoon vegetable oil
  • 2 green onions, chopped
  • 1 sweet red pepper
  • 1 garlic clove, minced
  • 2 tomatoes, chopped
  • 1 zucchini, diced
  • 1 cup chickpeas, cooked
  • 1 cup boiling water
  • 1 cup couscous
  • 1/4 teaspoon salt
  • 1/2 teaspoon curry powder
  • 1 teaspoon ground cumin
  • 2 tablespoons fresh parsley
  • 1/8 teaspoon ground cinnamon
  • 1/2 teaspoon ginger
  • 1/4 teaspoon cayenne

DIRECTIONS

  1. In a medium-size skillet heat the oil.
  2. Add green onions, sweet pepper, garlic, tomatoes and zucchini; saute 5 min, stirring.
  3. Remove from heat and keep warm.
  4. In a medium-size saucepan, combine the remaining ingredients, mix, cover and let stand 5 minutes, until liquid is absorbed. Add the first mixture and fluff with a fork.

 

Original recipe from the Genius Kitchen can be found here!

Weight Lifting For Pregnant Women

This population is very dependent on the person. There are some questions you have to ask yourself before you get started with a weight training program during pregnancy.

  • Has your doctor cleared you? This is the first and most important step to deciding if exercising for the next nine months is right for you.
  • Have you exercised, specifically strength training, before you were pregnant? If the answer is yes, then putting together a lifting program for you should be something that can work for you throughout your pregnancy. If the answer is no, then going back to question 1 and getting doctor’s clearance is something to consider. Most doctors will say that if you have never worked out before don’t start now.
  • How do you feel? This might be the single most important question. Every day of your pregnancy is going to be a little different. You will have good days and bad days. Listening to how you feel is the key to staying healthy and moving forward in your pregnancy safely.

Now that you have asked yourself those 3 very important questions we can discuss different options for weight training assuming that you are cleared to lift weights, you have lifted before, and you are feeling good.

Level 1) Your base point. Before you move onto anything more make sure you can handle lifting very light weight with good form and not getting out of breath. Rule of thumb, you should be able to have a conversation while exercising when pregnant. If you are breathing so heavy you cannot talk normally, then you need to rest more frequently. When pregnant you will find yourself breathing heavier for things that never made you breath heavy before. This is okay, you just need to allow for a longer rest interval.

Level 2) If you successfully complete level one, then moving onto level 2 just means making weights just a little bit heavier and getting into a lifting routine. Slow and steady progressions will be important- remember the goal should be to maintain strength.

Level 3) This level is for advanced lifters that have been following a lifting program for several months or years and haven’t missed a beat even being pregnant. This level would include more advanced lifts if the mother still feels good doing them.

There is no specific routine that any woman should be doing because everyone is different. Having a healthy mother and baby is the most important part of any exercise regimen. During this time in a woman’s life, they need to find a specific program that works for them. Having an Exercise Physiologist help guide you in your journey will help keep you safe and put your mind at easy while formulating a lifting program. Having an expert to ask fitness related questions to during this special time in your life will help you and your growing family.

 

 

By Corynne Duprey, MS, CSCS

 

Recipe of the Week: Sweet Potato Skins

Super Bowl Sunday is this weekend. Whether you are hosting the party or heading to a friend’s place for the big game, the Super Bowl is synonymous with snacks (and commercials). Stay on track with your goals and bring this healthy dish to share!

Makes: 8 servings

Prep: 25 minutes
Total time: 2 hours

Ingredients:
Potato Skins:

  • 4 small sweet potatoes
  • 1 tablespoon extra-virgin olive oil
  • 1/8 teaspoon kosher salt
  • ½ cup shredded Cheddar cheese

Guacamole & Toppings:

  • 1 ripe avocado
  • 1 tablespoon lime juice
  • 1 clove garlic, minced
  • 1/8 teaspoon salt
  • ¼ cup chopped tomato
  • 2 tablespoons minced red onion
  • Chopped cilantro for garnish

Directions:

  1. Preheat oven to 400°F.
  2. Tightly wrap sweet potatoes in foil and place on a baking sheet. Roast until very tender, 50 minutes to 1 hour. Carefully unwrap and set aside to cool.
  3. Line a baking sheet with parchment paper.
  4. Cut the potatoes in half lengthwise and scoop out the flesh, leaving a ¼-inch border (save the scooped-out flesh for another use). Place the sweet potato halves skin-side up on the prepared baking sheet. Brush with oil and sprinkle with kosher salt. Bake until browned and crisp, 20 to 30 minutes.
  5. Cut each skin in half widthwise and return to the baking sheet, skin-side down. Sprinkle each with 1 tablespoon Cheddar. Return to the oven and bake until the cheese is melted, 8 to 10 minutes.
  6. Meanwhile, make the guacamole: Mash avocado in a medium bowl. Stir in lime juice, garlic and salt.
  7. Top each sweet potato skin with guacamole, tomato, onion and cilantro, if desired.

Nutrition Information:
Per serving: 117 calories
8 g fat; 3 g fiber; 10 g carbs; 3 g protein; 3 g sugars; 113 mg sodium

 

Original recipe from Eating Well can be found here!