Lynbrook | New Hyde Park | NY

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Tips For A Healthy 4th Of July BBQ!

Are you ready for 4th of July picnics and BBQs? Don’t blow up your diet like a firework! Try some of these simple swaps and tips to keep yourself on track during the holiday weekend.

Hamburgers

  • Choose leaner meat, such as sirloin burgers.
  • Reduce your fat intake by avoiding fatty favorites like sausages and hot dogs.
  • You can grill up some veggie or turkey burgers or chicken breasts.
  • Add fresh vegetables on top, such as lettuce, tomato, onion, and peppers.
  • Skip the cheese on top if you’re watching your calorie intake.

Hamburger buns

  • Try swapping white flour buns for the whole grain option.
  • Whole grain English muffins are made “sandwich thin” as a great substitute.
  • How about ditching the bun altogether and using Portobello mushrooms to hold it all together?

Corn on the Cob

  • Simple fix- avoid slathering butter and salt on top.
  • Try squeezing some fresh lime juice on top. Don’t knock it until you try it!
  • If you’re looking to add more veggies, try grilling some kebabs with colorful peppers, squash, onions, and tomatoes.

Potato Salad

  • For added fiber and nutrients, keep the skin on those red potatoes.
  • Swap out a traditional recipe that uses mayonnaise for white wine vinegar, mustard, and a little olive oil.

Cole Slaw

  • Try making homemade recipes instead of ordering from the deli. This way you can control the ingredients!
  • Instead of using regular mayo, try some nonfat Greek yogurt.
  • Add some apple cider vinegar to the mix to give it the right flavor.

Steak

  • If you’re searching for a leaner steak, look beyond the beef.
  • Tuna or salmon steaks will grill up nicely, especially if you brush a little olive oil and season with some herbs and spices.

Potato Chips

  • Put them on your plate- don’t eat out of the party bowl. This way you can control your portion.
  • Make a swap for homemade kale chips- add a dash of salt, pepper, and a little olive oil before you pop them in the oven.

Ice Cream

  • Purchase individual serving sizes instead of a gallon size container. This way you can control how much is scooped and served.
  • Swapping for low fat frozen yogurt is good if you’re craving something sweet, but always keep those portions in check.
  • Freshly cut fruit mixed together makes a great dessert option!

Cocktails

  • Be aware of sweet drinks with are high in calories and low in nutritional value.
  • Margaritas and daiquiris are big time offenders!
  • Make your own fruity version with vodka, seltzer or club soda, a splash of fruit juice and some fresh fruit to garnish.

Recipe Of The Week: Spinach, Tomato, Orzo Salad

Prep Time: 15m
Cook Time: 12m
Servings: 5

  • 1 pound baby leaf spinach, washed/dried/stems removed
  • 1 pint grape or cherry tomatoes, halved
  • 1 ½ cups orzo, cooked
  • 1 tbs extra virgin olive oil, 1 turn of the bowl
  • 4 cloves of garlic
  • ½ cups fresh or grated parmesan cheese
  1. Saute 1 tbsp olive oil and garlic cloves. Pile spinach leaves in stacks 1 on top of the other. Thinly slice stacks of leaves to make spinach confetti. Pile shredded spinach into the pot. Halve grape or cherry tomatoes with a paring knife and add them to the pot.
  2. Add hot cooked and drained orzo pasta to the pot. Heat until the spinach wilts.
  3. Sprinkle cheese on top. Add salt and pepper and toss to combine. Taste your orzo to adjust seasonings and serve. Some red pepper flakes also make a great addition.

Nutrition:

Calories: 281
Carbs: 4g
Fat: 8g
Protein: 11g

Recipe Of The Week: Sausage Stuffed Zucchini Boats

WITH ZUCCHINI SEASON ALMOST IN FULL BLOOM, SKIP THE TACOS AND HAVE ONE OR TWO OF THESE DELICIOUS, GUILT FREE SAUSAGE BOATS. WE PROMISE YOU’RE GOING TO LOVE THEM!

INGREDIENTS:

  • 1 1/4 cups marinara sauce
  • 4 (31 oz total) medium zucchini
  • 1 tsp oil
  • 1/2 small onion, finely diced
  • 3 cloves garlic, crushed
  • 1/2 cup diced red bell pepper
  • 14 oz lean Italian chicken sausage, removed from casing (Al Fresco)
  • 1/2 cup part skim shredded mozzarella (Polly-O)
  • 8 tsp grated Parmesan cheese

DIRECTIONS:

  1. Bring a large pot of water to boil.
  2. Preheat oven to 400°. Cut zucchini in half lengthwise and using a spoon or melon baller, scoop out flesh, leaving 1/4″ thick. Chop the scooped out flesh of the zucchini in small pieces and set aside.
  3. Drop zucchini halves in boiling water and cook 1 minute. Remove from water.
  4. Place 1/4 cup of sauce in the bottom of a 9 x 12″ baking dish, and place zucchini halves cut side up.
  5. In a large saute pan, brown sausage, breaking up as it cooks into smaller pieces until browned; set aside. Heat oil and add onion, garlic and bell pepper. Cook on a medium-low heat for about 2-3 minutes, until onions are translucent.
  6. Add chopped zucchini, season with salt and pepper and cook about 2-3 minutes. Combine with sausage and cook a few more minutes.
  7. Using a spoon, fill each hollowed zucchini with 1/3 cup cooked sausage, pressing firmly. Top each with 2 tablespoons each of sauce, 1 tablespoon each of shredded mozzarella cheese and 1 teaspoon each of parmesan cheese. Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.

Servings: 8 Serving Size: 1 boat

Calories: 153; Fat: 7 g; Protein: 12.8 g; Carb: 9 g; Fiber: 2 g; Sugar: 2 g; Sodium: 372 mg

Original recipe from SkinnyTaste.com

Recipe Of The Week: Sweet & Savory Breakfast Quiche

SERVES 6

INGREDIENTS:

  • 1 tbs coconut oil (or olive oil)
  • 3 garlic cloves
  • 1 small red onion
  • 1 sweet potato, peeled and cubed
  • 1 tbs balsamic vinaigrette
  • 2 handfulls of spinach leaves
  • ¼ tsp nutmeg
  • ¼ tsp allspice
  • ¼ tsp sea salt
  • ¼ tsp garlic powder
  • 8 eggs
  • ¾ cup milk

DIRECTIONS:

  1. Preheat oven to 350*.
  2. Saute oil, garlic, and onion in pan with a dash of salt (to keep garlic and onions from burning) for about 3 minutes. Add cubed sweet potato and continue to cook for about 8 minutes.
  3. Add balsamic vinaigrette to the pan along with the spinach. Cover the pan until the spinach wilts. Add nutmeg, all spice, salt, and garlic powder and continue to cook for about 2 minutes.
  4. Beat the eggs and milk together. Add sautéed vegetables to the egg mixture. Place in greased 9×9 Pyrex and bake for 35-40 minutes.

NUTRITION:

Calories 170; Carbohydrates 9g; Fat 9g; Protein 12g

Should High Sodium Foods Come With A Warning Label?

New York City has implemented several laws regarding nutritional information in chain restaurants. Trans fats are currently banned from restaurant foods. Chain restaurants must display the calorie content of their menu items. Now there is talk of a proposal that would require chain restaurants to display a warning label on high-sodium menu items. New York would be the first city to post such a message.

This proposal by the Department of Health would require chain restaurants to add a saltshaker symbol next to foods that exceed the recommended amount of sodium per day. Daily sodium intake for the average adult should be less than 2,300 mg. This is about a teaspoon in total each day. It is recommended for people with high blood pressure and older adults that their daily intake is less than 1,500 mg. Almost all Americans consume more sodium than their bodies need. The estimated average intake of sodium is about 3,400 mg per day.

Public health advocates are in favor of the new proposal, viewing it as a stepping stone towards tackling a major health problem. The salt shaker symbol would also have a message stating: “High sodium intake can increase blood pressure and risk of heart disease and stroke.” Over consumption of sodium increases the risk of high blood pressure; blood pressure greater than 120/80 is considered prehypertensive. Only about one in ten Americans meets the one teaspoon per day guideline.

Taking the salt shaker away is a step in the right direction, but most of the salt in our diet is from processed foods. Much of the salt comes from restaurant food, where it is difficult to know the salt content. Unlike the ban on trans fat, the new proposal would not change the salt content, but serve as a warning label for the consumer.

Since the NYC Health Department voted on this proposal, there is now a period for public comments. The vote could take place as early as September allowing the warnings to be posted by December.

For additional information, refer to this video from CBS about NYC’s proposal to help reduce salt intake. http://www.cbsnews.com/news/new-york-city-mulls-high-sodium-warnings-on-menus/

Making Your Healthy Diet Even Healthier

There are great food combos… bacon and eggs, milk and cookies, peanut butter and jelly. But did you know that pairing certain foods together can give you a big nutrition boost? When it comes to absorbing nutrients, our bodies can benefit from having certain foods together. Many vitamins and minerals work synergistically, meaning there can be a greater benefit if you pair two foods in the same meal.

APPLES AND BLUEBERRIES

Phytochemicals are antioxidants which may reduce the risk of heart disease or cancer. Phytochemicals are found in fruit, and when you eat fruits together, you can multiply their antioxidant benefits. Instead of eating an apple or filling a bowl with blueberries, try having a little bit of both. Slice up the apple and serve it with a handful of blueberries. Making a fruit smoothie for breakfast or a snack will help give your body these disease-fighting benefits.

TOMATOES AND AVOCADO

The red coloring of tomatoes comes from their concentration of lycopene. Lycopene is a carotenoid with antioxidant properties- research suggests it may also block the growth of cancer cells. Fat helps your body absorb the lycopene. Bonus: avocadoes are a healthy fat! Try adding diced tomatoes to guacamole or slices of avocado to a salad.

TUNA AND KALE

The recipe for strong bones is not just weight bearing exercise. Two important nutrients are calcium and vitamin D. Tuna and salmon are both rich in vitamin D. Pair one of these with some kale, a good source of calcium, and you have the recipe for a bone-healthy meal.

LEAN BEEF AND BROCCOLI

According to the CDC, iron is one of the most common nutrient deficiencies in the U.S. Low iron can lead to fatigue and women are most susceptible. Vitamin C helps the body absorb iron; pairing beef or lentils, which are high in iron, with broccoli or tomatoes, which are high in vitamin C, is a great way to boost the body’s iron.

PEANUT BUTTER AND BANANAS

After exercising, your body needs both protein and carbohydrates. It is important to refuel yourself with both of these macronutrients after a workout to allow your body to recover and grow stronger. Try a frozen banana dipped in peanut butter or a PB and banana sandwich on whole grain bread as a post-workout snack.

Recipe Of The Week: Banana Bread Overnight Oats

Oats are a healthy and filling breakfast food, but they can take time to cook. This Banana Bread Overnight Oats recipe has you do the heavy lifting the night before, making breakfast a grab-and-go situation the next morning!

Ingredients

  • 1 medium Banana
  • 1/3 cup Oats (certified gluten-free if necessary)
  • 1/4 cup Low-fat Plain Yogurt
  • 1/2 cup Unsweetened Almond Milk
  • 1 tablespoon Chia Seeds
  • 1/2 teaspoon Ground Cinnamon
  • 1 tablespoon Pecans
  • Optional: Maple syrup or honey for sweetness

Directions

  1. Mash half of the banana in a jar, container, or bowl.
  2. Add the oats, yogurt, milk, chia seeds, cinnamon, and stir to combine.
  3. Refrigerate overnight.
  4. The next morning, top with pecans and the remaining 1/2 banana and enjoy!

Nutrition Information

Serves: 1 Serving Size: 1 bowl

Per serving: Calories: 369

Fat: 13g, Carbohydrate: 57g, Dietary Fiber: 13g, Sugars: 19, Protein: 12g

Original recipe from The Wheatless Kitchen

National Running Day: Tips To Make Running A Habit

NATIONAL RUNNING DAY IS JUNE 3RD… TODAY!

IN HONOR OF NATIONAL RUNNING DAY, WE’VE PUT TOGETHER SOME TIPS TO HELP MAKE RUNNING (OR WALKING) STICK WITH YOU! WHETHER YOU ARE NEW TO RUNNING OR A WEEKEND WARRIOR, THESE IDEAS SHOULD SPARK YOU TO KEEP RUNNING IN YOUR EXERCISE ROUTINE. SO GRAB A FRIEND, GET OUT THERE, AND GET MOVING!

1. SIGN UP FOR A RACE!

Even if you have never been to a race let alone participated in one, committing yourself to a goal like this is great motivation to stick to a routine. Many races, especially 5Ks are intended for both running and walking. The financial commitment alone should help get you to the starting line. If you have a date on the calendar, it will allow you to plan your training. And if it’s your first time, try picking a local race; practicing on the course can also be a bonus!

2. TRACK YOUR PROGRESS!

Keeping track of your activity either by using an app or keeping an activity journal will help you see your progress and remind you of what you have accomplished. It’s a great way to know if you’re doing too much or if you need a nudge to get moving! Recording other factors such as: time, weather, food, and sleep can help keep you on track.

3. RUN WITH A FRIEND!

Make your run a social event- especially today! Celebrate National Running Day by bringing a friend with you. Finding a running group or enlist friends and family members to join you. Maybe you can motivate them to train for a race with you- having a companion holds you accountable for completing your goals.

4. START OFF SLOW!

Remember the phrase “slow and steady wins the race”? Allow yourself to run at a comfortable pace and build your endurance. If you’re running with a friend, try going at a conversational pace. If this is your first race, training may seem daunting. Try and go a little further or a little longer each time you run- this will help build your endurance.

5. CHANGE IT UP!

If you’re running on the treadmill, go outside! If you’re already outside, but running the same route, try making a left turn instead of a right. Another incentive may be a new pair of running shoes. Head to your local running shop to find the right pair and be sure to break them in before heading out the door.

6. BE PREPARED!

Sometimes life can get in the way of exercising, but planning your run the same way you plan meetings or lunch dates will ensure you get up and go! Take the time to put them in your calendar, but be realistic. Allow for time to get dressed or shower; if you’re not a morning person, schedule a run after work; and lay out your clothes and shoes ahead of time.