Peak Performance Fitness

Lynbrook | New Hyde Park | NY

apples

Recipe of the Week: Stuffed Acorn Squash

Makes 2 servings!

Ingredients:

  • 1 acorn squash
  • 1 pound grass-fed, organic ground beef (ground turkey would work, too)
  • 1 chopped onion
  • 1 finely-chopped apple
  • ½ cup chopped cranberries (fresh, not dried)
  • ¼ cup chopped pecans
  • 1 tsp thyme
  • 1 tsp oregano
  • ½ tsp sage
  • unrefined coconut oil
  • salt, pepper

Directions:

  1. Preheat the oven to ~400 degrees.
  2. Cut the acorn squash in half, and scoop out the seeds and strings.
  3. Place the squash cut side up in a large baking pan, and put a tablespoon of water into each “cup”, and pour ¼ cup of water into the bottom of the pan.
  4. Loosely “tent” the pan with aluminum foil, and bake for 30-35 minutes.
  5. While squash is baking, chop the onion, apple, pecans and cranberries.
  6. Saute the beef and onion in a little coconut oil for 2-3 minutes, then add pecans, cranberries, and herbs. Add salt and pepper. Do not completely cook this mixture.
  7. Pull squash out of the oven, spoon the mixture into the “cups” (heaped to overflowing is okay).
  8. Bake uncovered for another 15-20 minutes.

 

Original recipe from Whole 30 can be found here!

Healthy Summer Habits to Carry into Fall

The summer months often bring out the happier, healthier side of people compared with the winter version that dreads heading outdoors and shorter days. But these healthy habits are something that should be maintained all year round. Think of fresh picked vegetables, boardwalk biking adventures, and hanging out outdoors. Try these simple tips to carry your healthy habits into the cooler months!

1.Under the hot summer sun, people are more conscious of how much water they are drinking. Hydration is important in maintaining good health and should be a priority year-round. Remember that a good rule of thumb is to drinking half your body weight in ounces of water each day.

2. Summer cookouts are perfect for eating lean and green. Keep grilling your favorite low-fat meats and seasonal vegetables throughout Fall and even the Winter. Try investing in an indoor grill pan for your stove top for when it cools off outside.

3. It’s easier to get up and go outside for a walk when there are long hours of daylight. Make a promise to yourself to stay active as you head into the rest of the summer. Keep your exercise routine going strong! If you’re heading back to school, try breaking it up by doing some exercises for 15-30 minutes a day before and/or after work.

4. During the summer days, we often eat lighter foods with more fruits and vegetables. With cooler months, it’s natural to crave heavier foods. Eating seasonal produce ensures it is fresh and at its best- which means you’ll enjoy it more. Tomato, corn and zucchini season may come to an end, but fall super foods like pumpkins, apples, and Brussels will be popping up next month!

5. Buying your produce at a farmers’ market can save you money, helps support local business, and is environmentally friendly (requiring less packaging and transportation). Plan your family’s meals around your farmers’ market finds- that fresh-picked flavor of locally grown fruits and veggies will have your family craving seconds! Many markets are open well into October, too.

6. The summer provides the perfect climate for outdoor activities like hiking, biking and swimming. With a few extra layers, you can keep jogging or biking well into the fall. The cooler air and drop in humidity will be welcomed after those muggy summer days.

 

By Louise Mills-Strasser

Recipe of the Week: Apple Pie Oat Muffins

Serves: 12 muffins
Serving Size: 1 muffin

Ingredients

  • 2 cups old-fashioned rolled oats (certified gluten-free if necessary)
  • 1 teaspoon baking powder
  • 2 teaspoons apple pie spice
  • 1/4 teaspoon salt
  • 1/2 cup applesauce
  • 1 medium apple, grated (about 3/4 cup)
  • 1 large egg white
  • 1/4 cup pure maple syrup (or honey)
  • 2 teaspoons pure vanilla extract
  • 1 cup unsweetened vanilla almond milk (or milk of choice)
  • 1/3 cup dried cranberries

Optional Additions:

  • 1/4 cup chopped pecans or walnuts
  • 1/4 cup mini chocolate chips

Directions

  1. Preheat oven to 350°F. Spray a 12-cup muffin pan with non-stick cooking spray. In a large bowl, stir together oats, baking powder, seasonings and salt.
  2. Add applesauce, grated apple, egg white, maple syrup, vanilla extract, milk and cranberries, plus any optional additions. Stir well to incorporate.
  3. Allow the mixture to set and thicken for about 3-5 minutes before spooning into your muffin pan.
  4. Fill muffin cups almost completely full with batter. The muffins will not rise.
  5. Bake for 30 minutes and until the center of each oatmeal muffin is set. Allow to cool for 10 minutes before serving. If you don’t allow these to cool before taking them out of the muffin pan, they will fall apart. I used a knife around the sides to make removal easier. After cooling, they will set well. Store in a covered container in the fridge for about a week or freeze for up to 3 months.

Nutrition Information

Per serving: Calories: 100

Total Fat: 1g; Sodium: 287mg; Carbohydrate: 20g; Fiber: 2g; Sugar: 9g; Protein: 3g

 

Special shout out to Peak Fitness member, Regina, who shared this recipe and made a batch for the Exercise Physiologists! You can find the original recipe from My Fitness Pal here.

Making Friends With Apple Cider Vinegar

With the summer right around the corner, many of us are anxious to shed off a few pounds before beach season arrives.  We are watching what we eat, making healthier nutritional choices and putting in extra time and effort at the gym.  However, regardless of having a healthier nutritional intake many still struggle with portion control.  For most it is challenging to cut portion sizes down without feeling hungry throughout the day.  If you are one of these people, then you might want to consider heading to your local grocery store and picking up some apple cider vinegar.

What is apple cider vinegar? Apple cider vinegar is the fermented juice of crushed apples. It contains acetic acid and nutrients such as B vitamins and vitamin C and other antibiotics.  This substance has also been known to aid the digestive tract.

Does ACV taste good and can I add anything to it?  When used properly, this product has been found to be an effective appetite-suppressant—however the taste may not be so appealing to some, unfortunately.  Therefore, it may be wise to put a small amount of honey or squeezed lemon in the drink.

How does ACV act as an appetite-suppressant?  Research published in the Journal of Functional Foods studies participants who drank a tablespoon of ACV mixed with 8 ounces of water prior to eating.  The results demonstrated that the participants that consumed the substance had lower blood glucose levels compared to participants who didn’t consume the solution. “Acetic acid, the main component in vinegar, may interfere with the body’s ability to digest starch,” says lead study author Carol Johnston, PhD, associate director of the School of Nutrition and Health Promotion at Arizona State University.  “If you’re interfering with the digestion of starch, less is being broken down into calories in the bloodstream. Over time, that might cause a subtle effect on weight,” says Johnston.

A few other studies back up the theory: Consuming two teaspoons of apple cider vinegar before eating a bagel and juice was shown to reduce blood sugar spikes in a 2009 Annals of Nutrition & Metabolism study, while Japanese research published that same year associated vinegar consumption with lower body weight, BMI, weight circumference, and serum triglycerides.

It is important to note that this solution is acidic and may temporarily disrupt the body’s acid-base levels, possibly leading to some gastric reflux in rare scenarios

Regardless of what techniques you use to lose weight, it is important to remember that making healthy food choices (eating the right percentages of your macronutrients: carbohydrates, proteins and fats), spacing out your meals, eliminating simple sugars and high sodium foods from the diet, eating three meals a day with small snacks in between, staying hydrated, and refraining from eating within 3-4 hours before sleep should be your main priorities for proper, healthy weight loss.

 

By Anthony Locast

Recipe of the Week: Three-Apple Chicken Salad

Three different apple varieties and pecans pump up the antioxidants in this tasty salad. Apples and celery are some of the best sources of fiber. Substitute canned tuna for a variation on this healthy recipe.

Prep: 25 minutes (plus 30 minutes for chilling)
Cook: 25 minutes
Yield: 4 servings (serving size: about 1 cup)

Ingredients:

  • 4 (4-ounce) skinless, boneless chicken-breast halves
  • 3/4 cup diced Gala apple (about 1/4 pound)
  • 3/4 cup diced Red Delicious apple (about 1/4 pound)
  • 1/2 cup diced Granny Smith apple (about 3 ounces)
  • 1/2 cup thinly sliced celery
  • 3 tablespoons chopped pecans, toasted
  • 1/4 cup light mayonnaise
  • 2 tablespoons reduced-fat sour cream
  • 1 1/2 teaspoons stone-ground mustard
  • 1 teaspoon minced fresh or 1/2 teaspoon dried tarragon
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper

Directions:

  1. Place chicken in a small saucepan and cover with water; bring to a boil. Cover, remove from heat, and let stand 15 minutes. Drain, cool, and coarsely chop chicken.
  2. Combine chicken, apples, celery, and pecans in bowl; toss gently to coat.
  3. Whisk together mayonnaise, sour cream, mustard, tarragon, salt, and pepper. Pour dressing over chicken mixture; toss gently to coat. Cover; chill at least 30 minutes.

Nutritional Information: Calories 246, Fat 12g, Protein 24g, Carbohydrates 13g

 

Original recipe from health.com can be found here!