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Thank You!

A huge thank you to all our gym members, physical therapy patients, and staff that donated their leftover Halloween candy! Thanks to you, we are shipping out over 125 lbs. of candy to our troops overseas.

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Jump-Start Your New Year’s Resolution

Rule #1: Don’t tell yourself you’re going to start in the New Year!

The holidays are a busy time of year; it can be hard to stay both motivated and strict with your eating and exercise. Between cooking, holiday shopping, and parties, it may seem like there is less time for the gym. We have put together some tips to maximize your efforts and stay on track right through December. This is a perfect opportunity to get a jump start on that “New Year’s Resolution” you’ve been talking about since last January.

  • Scheduling ahead. Make a brief schedule with an overview of specific events you have coming up, this way you can plan around it. Make note of the days you have off from work and use that extra time to fit in a workout. People often tend to forget they have company coming over or an event to attend which leads to canceled workouts. If you’ve planned ahead on your calendar, then you have already made time to do both, and can avoid missing a workout.
  • Increase training intensity. If you are squeezing in a workout, maximize the time you are spending in the gym. Most of us are familiar with high-intensity cardio, but you can also add some intensity to your weightlifting sessions. To increase the intensity of your workouts, decrease the rest periods; add heart pumping movements like step ups, air squats, burpees, or mountain climbers between sets. Try implementing low-rest circuits that challenge your muscles and energy systems. This will help give you accomplish more with limited time. Talk to your exercise physiologist about changing up your exercise routine!
  • Self control. The holidays are a good test of mental toughness, if you can be “good” now, you can continue that self control anytime of the year. Use this as a chance to tell yourself that your goals are worth more to you than extra desserts. You will feel much better about yourself knowing that you made progress during these few weeks rather than having to start over on January 1st.

 

By Tyler Palmquist

 

Recipe of the Week: Sausage, Sage and Apple Stuffing

INGREDIENTS

  • 8 cups sourdough bread, 1-inch cubes
  • 6 oz. mild Italian sausage
  • 1½ cups onion, chopped
  • 1¼ cups fennel bulb, chopped
  • 1 cup celery, chopped
  • 3 cups chopped, peeled Golden Delicious apple (about 2)
  • 6 garlic cloves, minced
  • 3 Tbsp fresh sage, chopped
  • ? cup fresh flat-leaf parsley, chopped
  • 1¼ cups chicken stock
  • ¼ cup apple cider
  • 2 large eggs, lightly beaten
  • ½ tsp. black pepper

INSTRUCTIONS

  1. Preheat oven to 350 degrees F.
  2. Bake bread cubes in a single layer on a baking sheet for about 20 minutes or until golden. Cool and place in a large bowl. Heat a large non-stick skillet over medium-high heat and cook sausage until browned and crumbled. Add sausage to bread in bowl.
  3. Return skillet to medium-high heat and add onion, fennel and celery to pan. Saute for about 7 minutes until crisp and tender, stirring occasionally. Stir in apple and garlic; saute for 5 minutes until veggies are tender. Add sage and cook for an additional minute, stirring occasionally. Remove pan from heat and stir in chopped parsley. Add onion mixture to bread mixture and toss well to combine.
  4. In a separate bowl, whisk together chicken stock, apple cider, eggs and black pepper. Gently combine egg mixture with bread mixture. Spoon stuffing into an 11 x 7-inch baking dish coated with cooking spray and bake at 350 degrees F for about 45 minutes until top is browned. Enjoy!

NUTRITIONAL INFORMATION
Serves: 12 servings
Serving Size: ¾ cup
Per serving: Calories: 166 • Fat: 6 g • Carbs: 22.1 g • Fiber: 2.3 g • Protein: 7 g
Original recipe can be found here!

Fitting Workouts in Between the Holidays

We all know that the upcoming holidays can be quite a hectic and stressful time—dinner parties, family gatherings, cooking, and shopping.  With everything that’s going on, it’s easy to lose focus on your health and fitness goals- what was once a main priority takes a back seat to the holiday season.  Moreover, if you’ve been working towards shaving off a few pounds, these times can be especially difficult in terms of your nutritional intake.  Therefore, we at Peak Performance Fitness decided to provide you all with some helpful tips on how to squeeze some exercise and physical activity in among the chaos that this holiday season might bring, whether you’ve recently begun an exercise program or are maintaining your progress.

  • Set reminders. Whether you use your phone, tablet, computer, or even a pen and paper, setting reminders to exercise may be beneficial while your mind is preoccupied with other events.
  • Write down you goals and how you plan on achieving them. I’m positive that the majority of you already have your fitness goals in mind, but by writing them down and visibly seeing them every day, the goals/ideas become solidified and you are constantly reminded of what you plan on achieving; whether it’s to build strength, lose weight, or become overall healthier and fitter.
  • Prioritize. If you find yourself failing to make it to the fitness center or perform regular activity on a daily basis, it is most likely because you are putting other things ahead of your goals. What will probably help is to sit down alone, and readjust what’s most important to you—making your health and fitness one of your top priorities (which it should be) will help influence you to maintain a regular workout regimen.
  • Make a schedule. Whatever modality you use to organize your life (calendar, phone, planner, etc.), plan out the next few weeks of exercise.  Set a consistent time of the day in which you know you will be available on a weekly basis and designate it for exercise.  Many people are more likely to do something if it becomes a normal part of a daily routine at a regular time.
  • Home Workouts. If time is limited, speak to your exercise physiologist about developing a home-based workout regimen.  For example, modified push-ups, sit-ups, crunches, shoulder presses, curls, lunges, and squats are examples of exercises you can do using minimal or no equipment without even stepping outside of your house.  If your goals are weight-loss or to build up cardiovascular fitness, walking up and down the stairs, using a jump rope, or walking/jogging/bicycling around the neighborhood for a minimum of 20-30 minutes a day will certainly do the trick!

Although it’s easier said than done, do yourself a favor and do whatever it takes to fit regular exercise into your schedule.  Whether you have to wake up an extra hour early before work, or get a workout in before bed, I guarantee you will be thanking yourself after for continuing your exercise program during the busy holiday season.  Just ask yourself this question: “Would I rather not exercise because I am a little extra busy and yield no results, or would I rather give a little extra effort, make time for exercise, and reach my health and fitness goals?”

 

By Anthony Locast

Recipe of the Week: Healthier Green Bean Casserole

Ingredients:

  • 2 lbs green beans, trimmed and cut into 2″ pieces
  • Cooking spray

For Creamy Sauce:

  • 10 small white mushrooms, sliced
  • 3 tbsp whole wheat flour
  • 1 cup almond milk, unsweetened
  • 1 cup water
  • 2 tbsp cream cheese
  • 1/4 cup Parmesan cheese, grated (not packed)
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper

For Parmesan Topping:

  • 1 tbsp extra virgin olive oil
  • 3 small onions, thinly sliced into circles
  • 1/2 cup whole wheat or Panko breadcrumbs
  • 1/3 cup Parmesan cheese, grated (not packed)
  • 3 tbsp water

Directions:

  1. Preheat oven to 375 degrees, spray large baking dish (approximately 8 x 11) with cooking spray and set aside.
  2. Bring water to a boil in a large pot. Add beans along with pinch of salt, bring to a boil, reduce heat to medium and cook for 5-6 minutes or until al dente. Green beans should be firm and not too soft. Drain and add a few cups of ice to stop the cooking process. Set aside.
  3. Preheat large skillet on medium high and add olive oil. Add onions and cook until golden brown/almost charred, stirring occasionally. Transfer to a medium bowl. Set aside.
  4. Return skillet to heat, spray with cooking spray and add mushrooms. Cook until golden brown.
  5. Reduce heat to low and add flour. Stir enough to coat the mushrooms. Slowly pour almond milk and whisk while you’re pouring, until no lumps are left. Add water, cream cheese, Parmesan cheese, salt and pepper and whisk again. Bring to a boil and let simmer to thicken, for about 3-4 minutes.
  6. In the meanwhile, add breadcrumbs, Parmesan cheese and water to a bowl with onions and mix with your hands until crumbs appear.
  7. Drain green beans, add the sauce and stir to combine.
  8. Transfer green beans to prepared baking dish and sprinkle with topping. Bake uncovered for 25 minutes. Serve warm. Casserole tastes best within first couple hours after it has been cooked.

Nutritional Info:
Number of Servings: 6, Serving size = 1 cup
Calories: 196, Total Fat: 7.6 g, Sodium: 458.5 mg, Total Carbs: 20.0 g, Protein: 9.3 g
 

Original recipe can be found here at ifoodreal.com!

Meal Prepping for Success

With a busy schedule of work, school, taking care of a family, or whatever it may be, it can be difficult to find the time to cook every meal. Rushing around or not having meals readily available can lead to choosing the quickest option-which may not be the healthiest option. This often ends with takeout which in many cases can be loaded with sodium and empty calories. Meal prepping, which is simply planning and prepping your meals for the week, saves you the time and stress of having to cook every day. It also helps to keep you on track with healthy eating. Although meal prepping can seem like it would be very time consuming on the day, it does not necessarily mean that you must cook all your meals at once. Meal prepping can include cooking in bulk to plan for the week, cutting vegetables so they are ready to roast or eat raw for a snack, or even just having a set menu for meals each day. Not only will being better prepared lead to healthier eating, it will also be more cost efficient in the long run!

Getting Started…

Designating a specific day of the week to go food shopping is a good way to make sure that you are prepared for the week ahead. Going to the grocery store with a list ensures that you are getting everything that you need and helps to avoid picking up any unhealthy impulse buys. Stock up on various sizes of Tupperware to help store food in the freezer/refrigerator or when you are taking it on the go. This system is all about being organized and prepared when it comes to your meals!

Whether it is on the same day as your weekly grocery shop, or on another designated day of the week, look to prepare your food to make your meals easier when time is limited.

Some ways to do this are:

  • Peel, chop, and cut all raw vegetables, that way they are easily accessible when you want to use them for meals or to take as a healthy snack option.
  • Steam, roast, or sauté a large batch of vegetables and store them in clear containers in the refrigerator so they are easy to find when you need them. You can do the same with fruit, especially fruit that needs more preparation to eat such as a pineapples or strawberries. Having fruit already sliced and ready to eat also makes a healthy fruit smoothie easy to put together on the go.
  • Make meal choices that can be stored in the freezer and easily defrosted to cook or eat right away such as homemade soup, casseroles, and meat. They can be stored in serving sizes of 5 or 6 ounces so you are defrosting just what is needed.
  • Brown/wild rice and quinoa can also be made in large batches to have leftovers throughout the week.
  • Having snacks on hand helps to keep hunger under control and will help keep your metabolism up as the day goes on. Snacks such as veggies, fruit, hard boiled eggs, and nuts can be stored in proper containers or bags so they are easy to take with you.

Meal prepping can be kept as simple or made more thorough depending on how much time you have to put into it. Think what will save you the most time throughout the week and try to prepare that ahead of time. Also, try to balance out the meals you are making for yourself. When preparing lunches and dinners try and pack a protein, vegetable, and a carbohydrate. Again, there is no set way to meal prepping, it is all about working around your schedule and putting in some time and preparation to help yourself stay on track with a healthy diet even when your schedule is hectic!

 

By Lisa Cassata

Tips for a Healthy Halloween!

 

Halloween is fast approaching! This weekend there will be parties followed by buckets of candy. Don’t let this sweet holiday throw you off your goals.

Try these simple tricks to have a Healthy Halloween!

  1. Eat before trick-or-treating! Be sure to have a healthy meal or snack to hold you over. Don’t get caught munching on candy in between houses.
  2. Go trick-or-treating with your children or grandchildren. This is the perfect opportunity to get your physical activity in! Set a goal for yourself while walking door to door.
  3. Get moving. Get some exercise by making this Halloween a fun family physical activity event. Set a goal of how many houses or streets you’ll visit, or compete among each other to do as many as you can. Bring a bottle of water and wear comfortable shoes for walking!
  4. Be the house that hands out something different! Opt for the snack-sized packages of pretzels, popcorn, dried fruit, or trail mix.
  5. For our party animals, steer clear of sugary punch drinks and treats at parties. Look to make better choices, avoid mindless eating, and exercise portion control at your Halloween get-together.
  6. Wait to buy your candy until Halloween or the day before. This way you avoid temptation to pick at it beforehand. Another trick- don’t buy your favorite candy!
  7. Donate your leftover candy! Did you know Peak is holding a candy drive? We are accepting donations and sending them to our troops deployed overseas.

Recipe of the Week: Pasta with Spinach & Tomatoes

 

Our members make some delicious and healthy dinners!

Thank you to our friend, Flo, who submitted this week’s recipe.

Ingredients:

  • 1 Tbsp olive oil
  • 1 cup chopped onion
  • 6 garlic cloves, finely chopped
  • 1 can unsalted petite diced tomatoes, undrained
  • 1 ½ cups unsalted chicken stock
  • ½ tsp dried oregano
  • 8 ounces whole-grain spaghetti or linguine
  • ½ tsp salt
  • 10 oz fresh spinach
  • 1 oz grated parmesan cheese

Directions:

  1. Heat a Dutch oven or large saucepan over medium-high heat. Add olive oil; swirl to coat.
  2. Add onion and garlic to pan; sauté 3 minutes or until onion starts to brown.
  3. Add tomatoes, stock, oregano, and pasta in that order. Bring to a boil.
  4. Stir to submerge noodles in liquid. Cover, reduce heat to medium-low and cook for 7 minutes or until pasta is almost done. Uncover and stir in salt.
  5. Add spinach in batches, stirring until spinach wilts. Remove from heat, let stand 5 minutes.
  6. Sprinkle with cheese and serve!