Peak Performance Fitness

Lynbrook | New Hyde Park | NY

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Recipe of the Week: GRILLED PEACH AND WATERMELON BURRATA SALAD

TOTAL TIME: 20 minutes
PREP TIME: 10 minutes
COOK TIME: 10 minutes

This recipe comes from SkinnyTaste.com- a top favorite for healthy eating and brilliant food swaps! The fresh peaches and watermelon bring such a sweetness to this light summer salad. Serve alongside grilled chicken or fish for a perfect summer dish!

INGREDIENTS:

  • 4 peaches, cut into 1?2-inch-thick wedges
  • Olive oil spray
  • 4 small balls burrata cheese (1 pound total)
  • 4 cups cubed seedless watermelon
  • 1?2 cup loosely packed watercress
  • 2 tablespoons balsamic glaze

DIRECTIONS:

  1. Preheat a grill pan over medium-high heat (or preheat a grill to medium-high).
  2. Spray the peaches with oil, then grill them cut sides down, just long enough to make marks, about 2 minutes per side.
  3. To serve, place a ball of burrata in the center of each of 4 plates and arrange the grilled peaches, watermelon cubes, and watercress around it.
  4. Drizzle everything with the balsamic glaze.

NUTRITION INFORMATION

Yield: 4 servings, Serving Size: 1 salad

  • Calories: 408 calories
  • Total Fat: 25g
  • Carbohydrates: 31g
  • Sugar: 27g
  • Protein: 23g

 

Find the full recipe and more at SkinnyTaste.com!

ACL Injury Prevention in Young Athletes

Knee injuries are common among athletes of all ages. Mostly common are tears or sprains of the the anterior cruciate ligament, or ACL. This small but powerful ligament works with the posterior cruciate ligament (PCL) to allow the knee to bend back and forth. It also helps to prevent the tibia from sliding out in front of the femur. The ACL also works to keep the knee stable during rotational movements.?

Athletes who play high-demand sports such as football, soccer, and basketball are most at risk of tearing an ACL. There is a risk of both contact and non-contact injury while playing sports. Even still, a majority of ACL injuries are non-contact. Female athletes are at an even greater risk of tearing their ACL. There are several factors that put females at a higher risk, including: overall strength (specific to the hip joint & lower extremity muscles), high Q angle (angle from the knee to the hip), and an inward collapse of the knee upon landing (valgus). Two of these factors can be modified with proper strength training to reduce the risk of injury. More often than not, however, athletes are focused on skills for their sport rather than strengthening. This is the greatest risk of all because weak athletes get injured.

Implementing a program comprised of both strength exercises and jumping/ plyometric movements with younger athletes is key to help reduce the risk of injury. These types of programs are more often done at the collegiate level, however, youth and high school athletes should implement strengthening in addition to skill work.  Exercises, such as the ones below, should be performed regularly, and executing them with proper form is vital. Warming up is essential to prime the muscles and the joint for movement. As the athlete builds strength in both bi-lateral and uni-lateral movements, they can then progress to performing plyometric movements. These exercises focus on developing power and proper landing form. The best injury prevention is prehabilitation- strengthening before an injury occurs to ultimately decrease the athlete’s risk on the field.

The following are some examples of warm-up, strength, and plyometric exercises that could be used in an ACL prehab or rehabilitation program.

Warm-Up

  • Jog forward
  • Backwards fire up hip extensors and hamstrings
  • Side to side shuffle- engage inner and outer thigh muscles and hips

Strengthening

  • Squats (advance to Goblet squat)
  • Single Leg RDL (increase SL Stability & strength the posterior chain)
  • Split Squats
  • Planks (focus on core & glute strength)

Plyometrics

  • Jump/ Landing Technique
  • Drop Jumps
  • Box Jumps
  • Bounding (Forward/ Lateral)

 

By Louise Mills-Strasser, MS

 

Recipe of the Week: Jerk Chicken Collard Wrap

Total: 40 min
Yield: 4 servings (2 wraps per person)

Ingredients:

  • 8 large collard green leaves (about 10 ounces)
  • Kosher salt
  • 1/4 cup unsweetened coconut flakes
  • 1 pound chicken, sliced into 8 tenders
  • 2 tablespoons jerk seasoning
  • 1/3 cup nonfat Greek yogurt
  • 14.5-ounce can black beans, drained and rinsed
  • 2 cups shredded red cabbage (from 1/2 small head)
  • 2 tablespoons lime juice
  • 1 small avocado, sliced
  • 1 small red bell pepper, cut into thin strips

Directions:

  1. Remove the stems up to the leafy part of the collards. Lay each collard leaf underside up on a flat surface. Locate the thickest part of the stem and use a vegetable peeler to shave off the top for even thickness (this makes it easier to roll up the leaves).
  2. Fill a large wide skillet or pan with just enough water to coat the bottom. Arrange a few leaves at a time in a circle, overlapping, in the bottom of the skillet and sprinkle lightly with salt. Repeat with the remaining leaves. Put the skillet over medium-high heat and as soon as steam appears, lower the heat to medium, cover and steam until the collards are green, tender and pliable, 5 to 6 minutes. Use tongs to transfer the leaves to a baking sheet to cool completely.
  3. Meanwhile, arrange a rack in the top of the oven and preheat the broiler. Scatter the coconut on a baking sheet and broil until toasted, 15 to 30 seconds. Transfer to a medium bowl. Coat the chicken in 1 tablespoon of the jerk seasoning and 1 tablespoon of the yogurt. Arrange the chicken tenders on the baking sheet and broil until lightly browned and cooked through.
  4. Add the beans to the bowl with the coconut and use a fork to mash lightly. Combine the cabbage, lime juice and remaining 1/4 cup yogurt and 1 tablespoon jerk seasoning in a separate bowl.
  5. Lay a collard leaf underside up on a work surface. Lay a piece of chicken across the middle. Top the chicken with a couple slices of avocado and strips of pepper. Pile an eighth of the coconut black beans next to the chicken. Pile an eighth of the cabbage mixture next to the beans. Fold in the sides of the collard leaf and roll up like a burrito. Repeat with the remaining leaves and filling ingredients.

 

Original recipe from the Foot Network can be found here!

Sports Injury Prevention Essentials

When playing a sport, training, or even performing everyday physical activities, you are unfortunately at risk of suffering an injury. Many times these injuries are accidents that can’t be predicted or prevented. But there are a couple things you can do to protect yourself from some common causes of injuries.

Warm-Up

  • A warm up is used to activate muscles groups before a bout of exercise, game, or activity.
    • Walk, jog, dynamic stretches (trunk twists, leg swings, shoulder circles etc)
  • “Cold” muscles are tight and have a great chance for being strained. Warm ups should increase your heart rate and increase blood flow to muscles (therefore warming them up).
  • Pre-activation exercises are a great way to target specific muscles groups in order to prepare them for a certain activity.
  • You either target the exact muscles that are going to be exercise or their antagonists (group of muscles that perform the opposite function).
    • Some examples of pre-activation exercises are:
      • Band resisted hip exercises before a leg work out
      • Band resisted ankle exercises before a run
      • Machine Rows (for your back muscles) before you do bench press

Stretching and Foam Rolling

  • Stretching and foam rolling can be performed either at the beginning or end of an exercise/activity
  • Both can relieve tension built up in muscles and decrease stress on joints
  • Foam rolling can be used to release trigger points in muscles to allow for better contractions and decrease the chance of any muscle damage during exercise.
    • Dynamic stretches before a workout, static stretches at the end
    • Foam roll your IT band and quads before a lower body exercise

During a Workout

  • It is very important to perform every exercise with the proper form and through the entire range of motion (as tolerated). The more strict and controlled you are with each movement, the less opportunity there is for injury.
  •  Completing the exercise through its full range of motion effectively strengthens entire muscles and leads to better mobility (ability to control muscle through entire range of motion).
    • Knees shouldn’t come over your toes and heels should stay down during a squat.
    • Bring your chest all the way to the ground before pressing all the way back up on a pushup in order to train through the full range of motion.

Don’t forget to finish with a cool down! A proper cool down should:

  • Bring your heart rate back down to normal levels
  • Prevent muscles from tightening up following an exercise
  • Better prepare you for your next workout!

 

By David McCalla, CSCS

Recipe of the Week: Grilled Steak with Chimichurri Sauce

Grilling season is in full swing! This steak is grilled to perfection, topped with chimichurri sauce and served with a side of tomatoes and green beans. Perfect to whip up for the whole family.
Total: 30 min
Cook Time: 15 min
Yield: 4 servings

Ingredients:

Chimichurri Sauce:

Directions:
  1. Place a double layered piece of heavy-duty foil on a tray or cutting board; fold and gather edge to form a rim. Toss the green beans and tomatoes on foil with 1 tablespoon olive oil; season with salt and pepper.
  2. Preheat a grill to medium. Lightly oil the grill grates and season the steak with salt and pepper. Slide the foil tray onto the grill; cook, tossing occasionally, until the beans char slightly and cook through, about 15 minutes.
  3. Meanwhile, add the steaks to the grill; cook until desired doneness, about 5 minutes per side for medium-rare. Remove steaks to cutting board to rest 5 minutes. Slice, and serve steak and the vegetables with the Chimichurri Sauce.

For the Chimichurri Sauce:

  1. Combine the garlic, vinegar, herbs, olive oil and water in small food processor; pulse until herbs are coarsely chopped. Season with salt and pepper.

Nutrition Information Per Serving:

Calories: 451
Fat: 29 grams
Carbohydrates: 9 grams
Protein: 37 grams

 

Original recipe from the Food Network can be found here!