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A Guide to Picking Summer Fruit!

Watermelon
June-August

Look for one with a creamy, yellow field spot on the bottom. Another trick is to knock on the watermelon! If it sounds hollow, you know it’s a good one.

Strawberries
May-June

Strawberries are one of the first fruits to ripen for summer. When you look for a strawberry, make sure the tip isn’t white or green- this means it was picked too early. If the berry is a bright, red color then it is ready! If the color looks stained or dark, it’s over-ripe.

Cherries
June-July

When picking cherries, make sure there are no wrinkles in the skin and fresh, green stem. The most common types of cherries are Bing and Rainier which are ready this time of the year!

Peaches
July-September

When looking for a good peach, you’ll want to notice the scent- sweet & subtle. Looking at the color, there should be
no green undertones. If you squeeze lightly near the stem, it should give just a little. July and August are the best months for peaches!

Tomatoes
July-September

Okay, we can argue fruit or vegetable here, but they are most delicious in the summer months. When picking a perfect tomato, it should not feel mushy when you press gently. A ripe tomato will feel a little heavier than an unripe tomato, too!

Apples
August

The end of summer is perfect for picking apples and continues into the fall. Look for different varieties and make sure they are firm without any bruises or holes.

 

Recipe of the Week: Warm Pasta Salad with Corn and Zucchini

  • Servings: 4
  • Serving Size: Just over 1-3/4 cup
  • Calories: 350
  • Fat: 7.6 g
  • Protein: 10.8 g
  • Carbs: 65 g

Ingredients:

  • 4 tsp olive oil
  • 4 cups sliced zucchini (1/3? thick)
  • 2 cups fresh corn kernels (from about 3 ears of corn)
  • 1/4 red onion, thinly sliced
  • 1/3 cup black Italian styled olives, halved
  • salt and pepper to taste
  • 8 oz uncooked pasta, (medium sized shells work well)
  • crushed red pepper flakes,  to taste
  • 1 tbsp white wine vinegar
  • 8 basil leaves, chopped

 Directions:

  1. Cook pasta in salted water according to package directions. Set aside.
  2. Heat a tablespoon of olive oil in a large non-stick skillet. Saute zucchini for five minutes on each side. (You might have to do this in several batches to ensure that zucchini is cooked in one layer)
  3. Remove zucchini from the skillet and set aside. Add the remaining teaspoon of oil, corn and red onion and saute for five minutes.
  4. Combine slightly cooled pasta with the remaining ingredients.
  5. Serve this dish hot or at room temperature.

 

Original recipe from Skinnytaste.com

6 Tips for Warm Weather Exercise

It is officially June and that means the start of summer and warmer weather. Exercising outdoors is a great way to enjoy the summer. It’s important that as the temperature rises, you make a few changes to your normal routine. We put together a few important tips so you can safely exercise during the warm weather months.

  1. Hydrate! Drink water during your workouts; not just before and after. For exercise lasting more than 1 hour an electrolyte beverage may be a better option.
  2. Avoid the Hottest Part of the Day. When you’re heading outside in the summer, early morning and evening may be better times. When the sun is directly overhead, the outside temperature is hottest.
  3. Wear Light-Colored and Light-Weight Clothing. Wear moisture-wicking fabrics to help keep your body cool. Lighter colors will reflect the sun.
  4. Take Breaks. Listen to your body. If you are feeling too warm or don’t feel right, take a moment to rest and allow your body to cool down.
  5. Run or Walk a Shaded Route. If you’re adventuring on a run or walk, go to a nearby park that is covered by trees. The temperature is a little cooler in the shade and you’ll be more protected from UV rays. Although it’s breezy, the boardwalk may not be the best place on a hot day.
  6. Don’t Forget the Sunscreen. Applying sunscreen will help protect your skin, especially when you head outside for a long period of time. For more information, check out our Sun Safety Tips.

 

By Louise Mills-Strasser

Recipe of the Week: Pork Tenderloin with Maple-Chipotle Sauce

Prep time: 10 minutes
Cook time: 20 minutes
Makes: 6 servings

Ingredients:

  • 1/2 cup plus 2 tablespoons pure maple syrup
  • 1/4 cup plus 2 tablespoons cider vinegar
  • 1 tablespoon coarse-grain mustard
  • 2 large garlic cloves, minced
  • 2 teaspoons minced canned chipotles plus 2 teaspoons sauce
  • 2 pork tenderloins, about 12 ounces each, trimmed
  • 1 tablespoon canola oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Nonstick cooking spray

Directions:

  1. In a heavy zip-top bag, combine 1/2 cup of the maple syrup, 1/4 cup of the vinegar, and the mustard, garlic, and chipotles with sauce. Add the pork, turning to coat well. Refrigerate overnight, turning the meat in the bag once or twice.
  2. Transfer pork to paper towels and pat dry; brush each side with the canola oil. Pour the marinade into a medium skillet. Add remaining maple syrup and vinegar and the salt and black pepper. Bring to a boil. Let sauce boil 1 minute; set aside.
  3. Heat a grill to medium and mist with cooking spray. Grill pork, turning 2 to 3 times, until just cooked through, 15 to 20 minutes, or until a meat thermometer reaches 150 to 155 degrees. Brush pork with sauce in the final minutes of cooking. Transfer pork to a cutting board, tent with foil, and let rest 10 minutes.
  4. Slice pork into 1/4-inch slices and serve with remaining sauce.

 

Nutrition facts per serving: 259 calories, 23g protein, 23g carbohydrate, 7g fat

 

Original recipe from Fitness Magazine

5 Exercises for a Healthy Back

Many adults suffer from back pain; it is one of the top reasons for doctor visits. Having strong back and abdominal muscles can help relieve many types of back pain, especially those most commonly resulting from soft tissue injury or back muscle strain. Exercises that strengthen these core muscles should be included as a part of a balanced exercise program.

The vertebrae of the spine provide the supporting framework for the back. Connected to this frame is a complex system of muscles and ligaments that create the strength and stability of the spine and extremities. Your abdominal muscles and back muscles work to keep the body upright and for movement (think of maintaining good posture). If these core muscles are not strong enough to hold you upright, additional stress is applied to the spine as it supports the body, and the likelihood of back injury or pain is increased.

We put together some basic core exercises for keeping your back healthy! Get your doctor’s ‘okay’ before trying any of these moves and pay attention to how you feel when doing them.

  • Hamstring Stretch- lying on your back with the legs straight, use a stretching strap to pull the one leg up in the air so that you feel a stretch in the back of the leg
  • Knees to Chest- lying on your back and pulling the knees to the chest opens up the disc space in the back, which relieves pressure on the nerves.
  • Plank/Modified Plank- lay on your stomach, bringing your forearms flat with elbows directly under the shoulders. Engage your core and lift yourself up from your arms and feet, holding this position. To modify, lift from the knees.
  • Reverse Crunch- lie on your back with bent knees and core tightened. Keep your knees bent but lift your feet, keeping the hips down, then return feet to the ground.
  • Bridges- starting on your back with the knees bent and feet flat, press your heels down and lift your hips up from the ground. As you lift, be sure to squeeze your glutes, then bring your hips back down.

 

Exercising with Allergies

With spring comes the beauty of flowers… and allergies! Allergies occur when your immune system overreacts to a specific allergen. Some allergens that tend to affect many individuals are pollen, dust, grass, and oak. Symptoms of these allergies consist of itchy, watery eyes, running nose, sneezing and sometimes a cough. Despite how bad the pollen count might be, these allergies should not deter you from getting a workout in. Below are some tips that should help you to get over that allergy slump.

 Check the Pollen Count: Before you head outdoors make sure you double check the pollen count for the day; you can look this up on pollen.com. In general the pollen count is typically higher in the morning during warm, breezy days and is lower on cold, rainy days. It is important to also look at ozone levels and other pollutants because these tend to bother individuals who have allergies. If the pollen count is too high, exercising indoors is also a good solution.

Choose the Time of Day: As a rule of thumb, pollen tends to be higher in the morning and afternoon so exercising at night time is ideal if you suffer from allergies.

Change Your Clothes: If you do decide to exercise outside make sure you come home and change your clothes. Pollen is likely to stick to people’s clothes and hair so when you come home it is advised that you take a shower and change to rid yourself of any possible allergens left on your skin after your workout. This also might help protect your family members who suffer from allergies.

Ask your Doctor: If your allergies continue to persist make an appointment with your doctor, you might need an antihistamine to help you get through the day. If you are going outside to exercise it is advised that you take the medication an hour before working out so your body has enough time to react to it.

Exercising Indoors: Sometimes the pollen content is just too high and you need to exercise inside. If you are going to do this make sure that all windows and doors are closed so extra pollen or any other allergen is not able to sneak in during your workout.

Avoid Certain Areas: When exercising outdoors it is important to stay away from areas where there is a high possibility of irritants, pollutants or allergens. Certain areas to stay away from consist of fields, trees, factories and cities.

 Breathe Through Your Nose: When working out it is important to breath through your nose and not your mouth. Your nose works as a filtration system that filters out any pollutants, allergens or irritants that can enter into your body.

Don’t let this time of the year prevent you from completing your workout, summer is just around the corner!

Recipe of the Week: Orange Chicken Spicy Skewers

Prep Time: 10 minutes

Cook Time: 10 minutes


Ingredients:

  • 1 Orange
  • 1 lb Chicken Breasts
  • 1/4 tsp Cayenne Pepper
  • 1/4 tsp Black Pepper
  • 1/4 tsp Salt
  • 1/2 tsp Cumin
  • 1 tbsp Extra Virgin Olive Oil
  • 1 tbsp Low Sodium Soy Sauce

Directions:

  1. Soak wooden skewers in water for at least 20 minutes.
  2. Slice orange into 16 bite size pieces. Cut up the chicken into 1 inch cubes. Alternate adding the orange and chicken on to the skewers.
  3. In a bowl, combine the rest of the ingredients. Brush kabobs with the mixture until each piece of chicken is coated.
  4. Place on a pre-heated grill on each side for about 5-8 minutes or until chicken is no longer pink.

Nutrition Facts:

  • Calories: 217
  • Carbohydrates: 4
  • Fat: 5
  • Protein: 43

 

Peak Performance is Better than the Average Commercial Gym

We talk about Peak Performance Fitness being different from your normal health club or gym. But what really makes it better? Check out our list of what makes Peak unique!

turf cardio

  1. Guided and Personalized Workouts.  Unlike commercial gyms, the exercise physiologists at Peak Performance create exercise prescriptions for you, based off of your fitness goals as well as any orthopedic and medical conditions. These exercise programs are updated regularly to progress the individual along their fitness journey.
  2. Safety First. While you are working out there are always fitness professionals watching to make sure you are doing exercises correctly. Also if you have any questions at all, exercise physiologists are always available to help.
  3. Never Wait. There is never a wait to use machines Peak Performance, we always have cardio and strength machines available at any time of the day!
  4. Specialized Equipment. Most commercial gyms do not have a turf, sleds, an Olympic weight lifting station, TRX or specialized physical therapy equipment. At Peak Performance we go out of our way to make sure all individuals have the right equipment whether you are an athlete or physical therapy patient trying to start up an exercise program again.
  5. Comfortable Setting. The setting at Peak Performance has a family-like atmosphere. Everyone is always friendly, cheering you on and looking out for each other. There is also no pressure if you are a novice to exercise and there are no grunting “meatheads” to scare you away.
  6. Specialized Programs. Here at Peak we have many specialty programs such as sports specific training for individuals and teams. We also have different weight loss programs to help you achieve you ultimate fitness goals!