Lynbrook | New Hyde Park | NY

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Recipe of the Week: Apple Pie Granola Bars

Makes: 20 bars
Prep time: 25 minutes
Cook time: 10 minutes
Per bar: 155 cal, 8 g fat, 19 g carbs, 5 g sugar, 3 g protein

Ingredients:

2 cups rolled oats
1/2 cup shredded, unsweetened coconut
1/2 cup pecans, chopped
1/3 cup dates
1/4 cup coconut oil
1 teaspoon vanilla
1/3 cup honey
1 tablespoon cinnamon
1/2 teaspoon nutmeg
1 cup dried apples, chopped

Directions:

  1. Preheat the oven to 350°F.
  2. Place the oats in a blender or food processor and pulse for 5 to 10 seconds.
  3. On a baking sheet, combine the oats, shredded coconut and pecans and toast in the oven for approximately 10 minutes, stirring after 5 minutes to ensure mixture does not burn. Once golden in color, remove from the oven.
  4. Place the dates in a food processor and blend until they fully combine and form a paste-like consistency.
  5. In a sauce pan over medium heat, combine the coconut oil, honey and vanilla. As the liquid heats up, begin to stir the date paste until it becomes well-combined with the mixture.
  6. In a bowl, combine the toasted oat mixture, chopped apples, cinnamon, nutmeg and hot liquid from the stove. Stir until completely mixed.
  7. Firmly press the mixture into a baking tray lined with parchment paper. Cover with plastic wrap and refrigerate for at least two hours or until bars become firm.
  8. Remove from the fridge and cut into 20 bars. Store in an airtight container at room temperature for more crumbly bars, or in the fridge for firmer bars.

 

You can find the original recipe here.

Member Spotlight: Deanna’s Weight Loss Journey

We love to highlight the success of our members! Here is the story of one client who has been working extra hard this year. Read about her accomplishments and check out her story.

My journey with Louise began a year ago when I realized I had gained 20 lbs while recovering from surgery. I made a life style change with my eating habits and started exercising. Thanks to the awesome, hard working Louise and eating healthier I am down 30 pounds. I have more pounds to lose but I know I can do it with her support.

My journey isn’t over, it is just beginning!

-Deanna S.

Recipe of the Week: Watermelon Fruit Pizza

Prep Time: 10 minutes
Serves: 8

This refreshing fruit dessert pizza recipe swaps classic cookie crust with a healthier watermelon crust. Topped with yogurt sauce, your favorite berries and mint, this fresh dessert can easily be doubled for a party or halved for every day.

Ingredients:

  • 1/2 cup low-fat plain yogurt
  • 1 teaspoon honey
  • 1/4 teaspoon vanilla extract
  • 2 large round slices watermelon (about 1 inch thick), cut from the center of the melon
  • 2/3 cup sliced strawberries
  • 1/2 cup halved blackberries
  • 2 tablespoons torn fresh mint leaves

Directions:

  • Combine yogurt, honey and vanilla in a small bowl.
  • Spread 1/4 cup yogurt mixture over each slice of watermelon.
  • Cut each slice into 8 wedges. Top with strawberries, blackberries and mint.

 

Recipe of the Week: Summer Corn Salad

Prep Time: 5 minutes
Servings: 4

  • 4 ears of corn kernels or 3 cups frozen defrosted
  • 1 can of black beans, drained and rinsed
  • 1 cup diced tomato (or grape tomatoes halved)
  • 3-4 scallions chopped, white and light green parts
  • 1 avocado, diced (wait until ready to eat, ¼ avocado per serving)
  • 1 tbsp. chopped cilantro
  • Juice of 1 lime
  • 1 tbsp. olive oil
  • ½ tsp. sea salt

Directions:

  1. If using fresh corn, bring large pot of water to a boil. Cook corn 10 minutes. Remove and cool completely. Cut corn kernels and put in a large bowl. If using frozen corn, defrost and drain any water.
  1. Add black beans, tomato, scallions, lime juice, olive oil and salt.  Stir to combine and can be served room temperature or chilled.
  1. Add avocado prior to serving to prevent browning. Enjoy!

Nutrition per Serving

  • Calories: 285
  • Protein: 10g
  • Fat: 8g
  • Carbohydrates: 47g
  • Fiber 13g

Sports Spotlight: Strength Training for Sprinters

In the third part of our Summer Sports Spotlight, we focus on strength training! This is a last of our three part series on how to increase your sprinting mechanics and get faster. If you are interested in checking out our other articles, check them out here!

Single Leg Squats vs. Bilateral Squats
Let’s look at the differences between the traditional squat and the single leg squat. The traditional bilateral back squat allows you to push a heavy amount of weight, more weight than you can on a single leg. This will help you recruit more muscle fibers to build up your lower body strength. During a back squat the weight is often centered through the heels to ensure the posterior chain is being recruited. Posterior chain recruitment is important to increase the strength of your glutes and hamstrings. Your glutes are primarily involved in hip extension, the key to any running performance.

What makes single leg squat training more effective than traditional squatting if I can’t lift as much each rep?

Well if each leg can lift 135 lbs each leg you’ve actually outdone your bilateral squat by 20 lbs! This is called the bilateral force deficit; in short it means you can lift more by adding the weight of each leg than you can by using both legs together. When looking at the transfer-ability of each squat position, it’s easy to see that single leg squats will directly correlate to your sprinting performance.

First off, a sprint only occurs with one foot on the ground at a time, so mirroring this in training will help strengthen the body unilaterally. This is even essential in correcting muscle imbalances that may be holding back your potential. Second, observe the increased tibial angle in the single leg squater. During a sprint the weight of each step should be focused through your mid-foot, this allows for maximal propulsion through the ground.

Although a mix of both can be good for variety, you can try switching your focus to single leg training. Here are some other single leg exercises that you can incorporate:

  • Single Leg Romanian Deadlifts
    • Great of developing balance and hamstring recruitment
  • Weighted Step Ups
    • Great for unilateral hip and knee extension
  • Single Leg Glute Bridges
    • Add a weight to the hips to add extra difficulty towards your hip extension

By Dave Albaranes

Recipe of the Week: Summer Kale Salad

Prep Time: 15 minutes
Marinate Time: 6 hours
Servings: 5

Ingredients:
5-6 cups of kale
½ cup dried unsweetened cranberries
½ cup pine nuts
½ cup diced red onions
½ cup cherry red tomatoes
1/3 cup feta cheese
Juice of one lemon
2 fresh cloves of garlic, diced
¼ cup olive oil
½ cup balsamic vinegar
½ tsp sea salt
½ tsp black pepper
Optional:  beans, avocado, or chicken for added protein

Directions:

  1. Mix kale, cranberries, tomatoes, nuts, and onions in a glass bowl.
  2. In a separate dish, mix lemon juice, olive oil, vinegar, salt, pepper, garlic to make a dressing. Pour dressing over kale and toss to coat evenly.
  3. Refrigerate for at least 4 hours, overnight is best. Before serving, toss in feta cheese.

Nutrition:
Calories-243
Carbohydrates-24g
Protein-4g
Fat-16g (remember these are healthy fats!)

Workout Tips for Weekend Warriors

The weekend warriors, either we are one or we know of one. These individuals are the ones who participate in strenuous physical activity every once in a while, most commonly on the weekends. Overall this physical activity is good, however; there are some things you should consider before you go all out in a pick up basketball game with your old high school friends.

First of all, hydrate, hydrate, hydrate. The last thing you want to happen is for your calf to cramp up in the middle of a jump shot. You should be consuming water even hours before and after the game as well. During the game you should continue to hydrate whenever possible. If the sport is strenuous or lasts more than an hour, you may want to have a carbohydrate beverage, such as Gatorade, to help you refuel.

Second, you should eat a sufficient meal before, during, and post workout. Before strenuous exercise you want to have a meal that is moderate in protein and carbohydrates, low in fat, low in fiber 1-2 hours before your workout. If you are participating in a lengthy sport such as soccer you might want to bring some oranges or fruit snacks for health time to help you keep pushing through the game. As for a post workout meal, you are looking to have a meal that is balanced in terms of protein, fats and carbohydrates. Protein is necessary in terms of repairing of the muscle and carbohydrates are necessary to repair muscle glycogen stores.

A dynamic warm-up is also very beneficial for the weekend warrior- you want to avoid injury. This type of warm-up helps you prepare mentally and specifically for the game ahead. A dynamic warm-up also increases your core temperature and increases your heart rate to get you ready to workout. Save the static stretching for after the game.

It is very important to protect your skin, so don’t forget to wear sunscreen! Remember we all have to go back to work on Monday; be safe rather than sorry, but most importantly have fun!

 

By Sally Leahy

 

Recipe of the Week: Shrimp Salsa

Servings: 8 • Serving Size: ~ 1/2 cup
Makes 4 1/4 cups.
Calories: 74.9, Fat: 0.9 g, Protein: 12.5 g, Carbs: 4.4 g,
Fiber: 0.9 g, Sugar: 0.2 g, Sodium: 278.2 mg

Ingredients:

  • 16 oz cooked peeled shrimp, diced fine
  • 4 vine ripe tomatoes, diced fine
  • 6 tbsp red onion, finely diced
  • 3 tbsp jalapenos, diced fine (to taste)
  • 2 tbsp minced cilantro
  • 2 limes, juice of (to taste)
  • 1/2 tsp kosher salt
  • Optional add-ins: black beans, corn, avocado (calories not counted in)

Directions:

  1. Combinediced onions, tomatoes, salt and lime juice in a non-reactive bowl and let it sit about 5 minutes.
  2. Combine the remaining ingredients in a large bowl, taste for salt and adjust as needed.
  3. Refrigerateand let the flavors combine at least an hour before serving.

 

Original recipe from Skinnytaste.com