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So you got a FitBit… now what?!

Okay, so you got a FitBit for Christmas/Hanukkah/your birthday… now what?!
We have noticed that many of our clients received these activity trackers as a gift this holiday season. However when it comes to using your new wrist accessory, there might be a little confusion about what it can do. We put together some simple tips to help you get started. This way we can finish 2015 strong and start 2016 right on track in order to achieve our goals! All of the links on this page will take you to FitBit’s website.

What can your FitBit do?!

• Track your daily activity (how much are you moving around?)
• Record your exercise (regimented exercise like biking, walking, or pilates)
• Log your food (did you eat too much, too little or just the right amount today?)
• Record your weight (log your weight to see progress over time)
• Monitor your sleep (did you get 8 hour or toss and turn?)

How do I set myself up?
Start here! From this page you can download the program for your computer or on your phone or tablet via an app. The setup page will guide you step by step to get started using your FitBit.

Simple setup directions for setting dominant wrist, goals, calls, and silent alarms are here! But, if you have additional questions about setting up your tracker, refer to this link!

All of your daily stats are displayed in your dashboard. You can find this by logging into your account on FitBit’s website or opening the app on your phone or tablet.

Goals! Everyone has goals whether we want to become more active, lose weight, eat more vegetables, or run a faster mile. Everyone is different! You can customize your FitBit to help you achieve your goals. Maybe 10,000 steps a day is a breeze because of your commute- try shooting for 12,000. Maybe climbing 10 flights of stairs seems too tall- start at 5 flights and work your way up. Set your goal for a certain number of: Steps/Day, Very active minutes, Floors climbed, or Calories burned.

Track Activity/Exercise
While your FitBit will automatically track your steps throughout the day, you can log exercise manually or record it by starting the timer.
For more information on using the Exercise Mode, click here! Or if you forgot to wear your tracker, you still get credit for your exercise! Use this link to learn how to manually track exercise.

Log Food
Nutrition and exercise go hand in hand when it comes to being healthy. Help keep yourself on top of that New Year’s Resolution by logging your breakfast, lunch, and dinner. FitBit gives you a simple layout for monitoring your nutrition:
• An estimate of your daily calorie consumption (logging the foods you eat and quantity)
• A readout of the number of calories you have burned and eaten so far in the day (all those steps expended calories and your breakfast, lunch & dinner fuel your body)
• A real-time comparison of the calories you’ve consumed in your diet versus those you’ve burned through activity (calories in v. calories out)
• Feedback about whether you are under, within, or above your plan’s recommendation (based on your personal goal to lose, gain, or maintain your current weight)
You can manually enter the foods you eat, search the database to find a product, or scan an item’s bar code to add the nutritional information.

For more information about tracking calories and setting a weight goal, use this link. To learn how to scan the bar code of an item (i.e. a cereal box or yogurt container), use this link!

Challenge your friends!
Our favorite part of exercising is doing it with a friend. Having a workout partner (virtual or walking next to you) can provide that extra push to keep going. You can add friends by syncing contacts from your cell phone, linking your FitBit to Facebook, or adding them by email address. Adding friends gives you a little more motivation whether it’s cheering each other on or challenging one another in a daily step challenge! Your Exercise Physiologists, Pam & Louise, are using their FitBits- ask to be their friend! (They’ll give you a tough challenge 🙂 )

For even more information about getting the most out of your new fitness tracker, check out this article published by Time.

UPDATE! We started a FitBit group for our Peak members to join! It’s called Peak Performance Fit(ness)Bit. Login to your FitBit account then use the following link to find us https://www.fitbit.com/group/22PKJ3

 

By Louise Mills-Strasser

Maximizing the Leg Press

One strength training exercise that is frequently done incorrectly is the leg press. Here are a few mistakes and how to fix them to maximize your efforts!

1. One common mistake is bringing the feet too close together (pictured bottom left). The feet should be shoulder-width apart in order to relieve less stress from your knees. With your feet shoulder-width apart you should push the weight through your heels, do not push through your toes. This will ensure you are not putting any more strain on the knee joint.

2. Do not allow your knees to hyperextend! (Pictured top left). When you lock out your knees completely on the leg press you are putting pressure on the ligaments in your knees and leaving them vulnerable. We want to keep the muscles in our legs engaged throughout the whole exercise. Instead, keep a soft bend in the knees as you extend your legs.

3. Place your feet at the proper height. Ideally your legs should be parallel to the ground (pictured right). If you place your feet too high on the foot pad you end up shifting attention to your glutes instead. However placing your knees too low on the leg press will cause extra stress on your knees because the weight shifts to your toes.

Overall in order to get the most out of the leg press exercise make sure that your feet are at the proper height, shoulder-width apart and maintain a soft bend in your knees when you straighten your legs. Happy exercising!

 

Motivation Monday: Sue’s Story

Today we share the success story of our member Sue!

Her energy and excitement is contagious and we couldn’t be more proud of her journey.sue

“My journey with Peak Performance began with PT after falling and suffering a fractured shoulder. I started PT last October and had a very successful experience. Every therapist and assistant was amazing! As I did my therapy exercises each week I noticed signs displayed advertising their guaranteed weight loss program. I had a strong desire to finally lose weight as it was something I battled with most of my life. After speaking with Pam Geisel, one of the Physiologists, I became more excited and encouraged. I started working out under Pam’s guidance in March. I joined the Guaranteed Weight Loss program that included both exercise and nutrition. I have spent about eight months working weekly with Pam and I cannot say enough good things about the program. I have lost close to 30 lbs. and dropped several clothing sizes. I not only feel better physically, but emotionally too. I have reached a goal that I never thought possible. Pam has treated me with encouragement, enthusiasm and kindness. Thank you for helping me to achieve my goals! Thank you so much Pam for everything!”

Recipe of the Week: Roasted Garlic Mashed Cauliflower

Ingredients:

  • Medium-sized head of cauliflower, chopped into florets (about 1-1/2 lbs.)
  • 3 roasted garlic cloves
  • 1 teaspoon fresh thyme leaves
  • 1 teaspoon fresh chives, chopped
  • Salt and pepper, to taste

Directions:

  1. Fill a large saucepan with about an inch of water, and insert a steamer basket. Bring the water to a boil, and add the cauliflower florets. Reduce the heat to a simmer and cover, allowing the cauliflower to steam for 6-8 minutes, or until fork tender.
  2. Drain the steamed cauliflower, and transfer to the bowl of a large food processor. Add in the roasted garlic cloves and seasonings, and process to your desired texture.
  3. Enjoy!

Holiday Baking Swaps

‘Tis the season for baking homemade holiday cookies and treats! This is a wonderful family tradition with recipes that have often been passed down for generations. But is grandma’s cookie recipe steering you off track? Simple ingredient substitutions can help you create your own healthy holiday treats to start new traditions!

  • Oil and Butter- Swap for applesauce, grated zucchini, olive oil, or avocado
  • All Purpose (white) flour- Swap for almond meal, whole wheat flour, oat flour, or quinoa flour. It is important to note that flour swaps are not even and in many cases you must increase the liquid as well. Use other recipes as guidelines or begin with a partial swap.
  • Milk- Swap for almond milk, coconut milk, rice milk, or hemp milk
  • Eggs- Swap for bananas or 1 tbsp. chia seeds with 3 tbsp. of water
  • Sour Cream- Swap for plain Greek yogurt
  • Peanut Butter (with additives)- Swap for all natural peanut butter

Recipe of the Week: World’s Best Braised Cabbage

Ingredients:

  • 1 Medium head green cabbage (about 2 pounds)
  • 1 large yellow onion (about 8 ounces)
  • 1 large carrot, cut into 1/4 inch rounds
  • 1/4 cup chicken stock, homemade or store-bought, or water
  • 1/4 cup extra-virgin olive oil
  • Coarse salt and freshly ground black pepper
  • 1/8 teaspoon crushed red pepper flakes, or to taste
  • Fleur de sel or coarse sea salt

Directions:

1-Heat the oven to 325. Lightly oil a large gratin dish or a baking dish (9 by 13 inch works well).

2-Trimming the cabbage: Peel off and discard any bruised or ragged outer leaves from the cabbage. The cabbage should weigh close to 2 pounds (if you don’t have a kitchen scale, consult the grocery store receipt). If the cabbage weighs more than 2 pounds, it won’t fit in the baking dish and won’t braise as beautifully. To remedy this, cut away a wedge of the cabbage to trim it down to size. Save the leftover wedge for salad or coleslaw. Then cut the cabbage into 8 wedges. Arrange the wedges in the baking dish, they may overlap some, but do your best to make a single layer.

3-The Braise: Scatter in the onion and carrot. Drizzle over the oil and stock or water. Season with salt, pepper, and the pepper flakes. Cover tightly with foil, and slide into the middle of the oven to braise until the vegetables are completely tender, about 2 hours. Turn the cabbage wedges with tongs after an hour. Don’t worry if the wedges want to fall apart as you turn them: just do your best to keep them intact. If the dish is drying out at all, add a few tablespoons of water.

4-The finish: Once the cabbage is completely tender, remove the foil, increase the oven heat to 400, and roast until the vegetables begin to brown, another 15 minutes or so. Serve warm or at room temperature, sprinkled with fleur de sel or other coarse salt.

Variation: Braised green cabbage with Balsamic vinegar. You can also add a splash of balsamic vinegar to the cabbage to enhance it’s sweetness. In step 4, after you remove the foil, sprinkle on 1 1/2 tablespoons balsamic and turn the cabbage with tongs to distribute the vinegar, then roast for another 15 minutes, uncovered as directed.

 

Original recipe from The Nourishing Gourmet can be found here.

Holiday Party Survival Guide

Now that the holiday season is in full swing, everyone has a party to attend. Friends are getting together for drinks, the office holiday party is on Saturday night, and everyone gathers for dinner with the out of town relatives. You can stay on top of your goals straight through the New Year, as long as you have a plan. Follow these simple tips to survive all your holiday parties this season.

 

1. Eat Before You Go

Have a healthy snack or meal before you go to the party. This will help you avoid binging. If you’re full, you’ll be less likely to pick at snacks or overindulge at dinner.

2. Plate Your Food

When choosing appetizers, have a plate in hand and set a limit. If you can see what is on your plate, you know how much you’ve had. By sticking to one plate, you can exercise portion control. This helps prevent mindless munching.

3. Stay an Arm’s Length Away

If you’re mingling with friends and relatives, have your conversation away from the snacks. Mindless eating happens when you’re lost in conversation, but the chip bowl is right in front of you.

4. Don’t Drink Your Calories

For some people, holiday parties are accompanied by festive drinks. Drinks mixed with soda add empty calories and are high in sugar. Many beers have 100 or more calories per 12 oz.  Be aware of how much wine you pour, it’s easy to double your portion in a wine glass. Stay hydrated and save some calories by having a glass of water in between drinks.

5. Keep Your Routine

Just because you have a party to attend Saturday night, doesn’t mean you should skip the gym in the morning (we’re open 8am-2pm). If you’re anticipating a big, holiday dinner, make sure you still have a healthy breakfast and lunch- you don’t want to be fasting all afternoon and starving by dinner time.

6. Dinner > Dessert

When there is a lot to choose from, start by filling half of your plate with vegetables or fruit. Next, pick your protein: chicken, fish, turkey, etc. When dessert rolls around, choose just one delectable treat for yourself; it is the holiday season after all!

 

By Louise Mills-Strasser

Recipe of the Week: Sweet Potato Pancakes

Prep (20 minutes) + Cook (20 minutes)

Makes 16 pancakes, or 4 servings

“In my family, latkes are one of the best parts of celebrating Hanukkah. These modern potato pancakes have a terrific blend of flavors and a nice crunchy texture without all the oil,” Aviva Goldfarb, recipe author.

Ingredients:

  • 1 large sweet potato
  • 1 large white potato
  • 1 medium yellow onion
  • 2 eggs, lightly beaten
  • 1/2 cup flour
  • 1 tsp. salt
  • 1/4 tsp. cayenne pepper (optional)
  • 6 Tbsp. vegetable oil, divided
  • 1 cup Greek yogurt (optional for serving)
  • 1 cup naturally sweetened applesauce (optional for serving)

Directions:

    1. Using a hand grater, coarsely grate the potatoes and finely dice or grate the onion. Drain the vegetables then wrap them in a clean dish towel for a minute or two to get the excess water out.
    2. Transfer the grated vegetables to a large bowl. Stir in the beaten eggs. Thoroughly mix in the flour, salt and cayenne pepper (optional).
    3. Preheat the oven to 250 degrees and line a baking sheet with foil. In a large nonstick skillet, heat 2 Tbsp. oil over medium to medium-high heat. When the oil is hot, scoop in spoonfuls of the potato pancake mixture and flatten them with the spoon or a spatula. Cook the pancakes for several minutes per side until they are browned.
    4. After each batch, add 1 – 2 Tbsp. oil to the pan and let it heat for a minute or two, to keep the pancakes browning nicely. If they start to get too browned on the outside before the middle is cooked, reduce the heat. Transfer the cooked pancakes to the baking sheet and keep them warm in the oven while the rest cook.
    5. Serve them topped with the Greek yogurt or applesauce. 

Nutrition: Calories 300, Total Fat 16g, Sodium 620mg, Total Carbohydrate 32g, Dietary Fiber 4g, Protein 6g, Sugar 8g

 

Recipe adapted from Aviva Goldfarb, original recipe can be found here.