Lynbrook | New Hyde Park | NY

breakfast

Recipe of the Week: Apple Cinnamon Baked Oatmeal

Looking for a wholesome breakfast that will fill you up? Try these baked oats! Perfect to feed a crowd or make breakfast ahead of time.

Serves: 6
Serving Size: 1 oatmeal piece and 2/3 cup berries

Ingredients

  • 2 1/2 cups old-fashioned oats
  • 2 teaspoons ground cinnamon
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 2 1/4 cups unsweetened almond milk
  • 2 cups sweet apple, grated and unpeeled (such as Honeycrisp)
  • 2 tablespoons maple syrup
  • 1 1/2 teaspoons vanilla extract
  • 1/2 cup walnuts, chopped
  • 2 cups strawberries, sliced
  • 1 cup raspberries
  • 1 cup blackberries

Directions

  1. Preheat the oven to 375°F. In a large bowl, stir together oats, cinnamon, baking powder and salt. Stir in almond milk, grated apple, syrup and vanilla. Pour mixture into an 11-by-7-inch glass baking dish coated with cooking spray. Sprinkle evenly with walnuts.
  2. Bake until set, about 35 minutes. Let stand 5–10 minutes before cutting into six pieces.
  3. Combine strawberries, raspberries and blackberries in a bowl. Serve berry mixture over oatmeal.

Nutrition (per serving):
Calories: 232
Total Fat: 11g; Carbohydrate: 31g; Dietary Fiber: 7g; Sugar: 12g; Protein 7g

 

Original recipe from MyFitnessPal can be found here!

Recipe of the Week: Spinach & Quinoa Scramble

Let’s add some protein to your breakfast! Quinoa and eggs paired with fresh veggies make this morning scramble satisfying and flavorful. Bonus points? Pair this meal with a citrus fruit such as grapefruit or an orange which helps the body better absorb the spinach’s calcium and iron.

Ingredients

  • 1/2 cup quinoa
  • 1 large egg
  • 3 large egg whites
  • 2 tablespoons shredded Parmesan cheese
  • 1 teaspoon dried thyme
  • 1/2 large red bell pepper, chopped
  • 2 cups fresh spinach, chopped
  • 1 stalk green onion, chopped

Directions 

  1. In a small pot, bring 3/4 cups water to a boil over high heat. Add the quinoa and return to the boil, then cover and reduce to low. Cook for 15 minutes, then uncover and fluff, all the water should be absorbed. Let cool, uncovered.
  2. In a medium bowl, whisk the egg and egg whites until mixed, then stir in Parmesan cheese and thyme. Stir in the cooled quinoa. Reserve.
  3. Coat a large saute pan with a spritz of olive oil then set over medium-high heat; add the bell pepper, spinach and green onion. Stir for 2 minutes, until the peppers soften. Add the quinoa mixture and stir, reduce the heat to medium. Scrape the pan as you scramble the mixture. Cook until the eggs are done and the mixture looks dry, about 3 minutes.

Serves: 2
Serving size: 1 1/2 cups

Nutrition: Calories: 258
Total Fat: 7g; Cholesterol: 96mg; Sodium: 230mg; Carbohydrate: 32g; Dietary Fiber: 5g; Sugar: 3g; Protein: 18g

 

Original recipe from My Fitness Pal can be found here!

Recipe of the Week: Chicken and Lentil Chili

Time to break out that slow cooker and make this hearty chili the whole family will enjoy! Loaded with beans, chicken and vegetables, it’s easy to prep in the morning and let it simmer all day while you work from home.

Ingredients

  • 1 medium onion, chopped
  • 2 cups chopped carrots
  • 3 cloves garlic, minced
  • 1 pound boneless, skinless chicken breasts, cut into bite-size pieces
  • 1 cup dried brown lentils, rinsed
  • 1 cup dried black beans, rinsed
  • 4 cups no-salt-added, chicken broth
  • 1 8-ounce can no-salt-added tomato sauce
  • 3 tablespoons chili powder
  • 1 tablespoon plus 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon salt
  • 1/2 cup reduced-fat sour cream
  • 1/2 cup (2 oz) shredded cheddar cheese
  • 1 tablespoon fresh cilantro leaves

Directions

  1. Coat slow cooker with cooking spray. Place onion, carrots and garlic in bottom. Top with chicken, lentils and black beans. Stir in broth, tomato sauce, chili powder, cumin and salt.
  2. Cook on low for 8 hours. Stir before serving. Top each serving with 1 tablespoon sour cream and 1 tablespoon cheese. Garnish evenly with cilantro.

Nutrition Information

Serves: 8
Serving Size: 1 1/2 cups

Per serving: Calories: 282
Total Fat: 6g; Cholesterol: 38mg; Sodium: 448mg; Carbohydrate: 39g; Dietary Fiber: 18g; Sugar: 6g; Protein: 28g

 

Original recipe from My Fitness Pal can be found here!

Recipe of the Week: Quinoa Peanut Brittle

Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins

Servings: 12
Calories: 123 kcal

Ingredients:

  • 1/2 cup quinoa, uncooked
  • 3/4 cup raw peanuts, chopped
  • 1/3 cup rolled oats, uncooked
  • 2 tbsp. chia seeds
  • 2 tbsp. coconut sugar
  • 1/2 tsp. pure vanilla extract
  • 1/8 tsp. sea salt
  • 2 tbsp. coconut oil, melted
  • 2/3 cup pure maple syrup

 Instructions:

  1. Start by preheating your oven to 325 degrees F and lining a rimmed baking sheet with parchment paper.
  2. In a mixing bowl, combine the uncooked quinoa, chopped raw peanuts, rolled oats, coconut sugar, chia seeds, and sea salt and then stir to combine.
  3. Add melted coconut oil, pure vanilla extract, and pure maple syrup, and then stir again until everything is fully mixed.
  4. Transfer the mixture onto your prepared baking sheet and spread into an even layer.
  5. Place in the oven and bake for 12-15 minutes, watching it carefully near the end to avoid burning.
  6. You’ll know the brittle is ready when the color becomes evenly golden brown and the edges begin to darken, get bubbly, and spread out across the pan.
  7. Let cool completely before breaking into bite-size pieces with your hands.

 

Original recipe from A Sweet Pea Chef can be found here!

Recipe of the Week: AUTUMN BREAKFAST CASSEROLE

Makes: 12 servings
Prep Time: 20 min
Cook Time: 50 min
Total Time: 70 min

INGREDIENTS

  • 8 ounces baby bella mushrooms, quartered
  • 1.5 pounds potatoes, diced into 1/2-inch cubes (try half sweet potatoes, half Yukon gold)
  • 1 large red bell pepper, cored and diced
  • 1 medium white or yellow onion, peeled and diced
  • 3 tablespoons olive oil
  • sea salt and freshly-cracked black pepper
  • 1 pound ground Italian sausage (or breakfast sausage)
  • 4 cloves garlic, peeled and minced
  • 2 handfuls roughly-chopped fresh kale, tough stems discarded
  • 15 eggs, whisked
  • 2/3 cup milk
  • 1 1/2 tablespoons Old Bay Seasoning, to taste

 INSTRUCTIONS

  1. Heat oven to 400°F.  Line a large baking sheet (or two medium baking sheets) with parchment paper; set aside.  Lightly mist a 9 x 13-inch baking pan with cooking spray; set aside.
  2. Drizzle evenly with the oil, and season with a few generous pinches of salt and pepper.  Toss the veggies until they are evenly coated with the oil and arranged in an even layer.  Bake for about 20-25 minutes, or until the potatoes are tender.  Remove baking sheet(s) from the oven, and carefully transfer the veggies into the prepared baking dish; set aside.
  3. Meanwhile, as the veggies are roasting, cook the sausage in a large sauté pan over medium-high heat until browned.  Once the sausage is browned, add in the garlic and kale and sauté for an extra 2-3 minutes, stirring occasionally, until fragrant. Remove pan from heat, and transfer the sausage into the prepared baking dish; set aside.
  4. In a separate large bowl or measuring cup, whisk together the eggs, milk, Old Bay seasoning, plus an extra 1 tsp salt and 1/2 tsp black pepper.
  5. Once the veggies and sausage have been cooked and added to the baking dish, use a spoon to give them a brief toss.  Then spread the mixture out in an even layer in the baking dish.  Carefully pour the whisked egg mixture evenly on top of the veggies and sausage.
  6. Bake uncovered for 30-35 minutes, or until a toothpick inserted in the middle comes out completely clean. Remove from the oven and transfer to a cooling rack to cool for 10 minutes.
  7. Serve warm. Then slice, serve, and enjoy!  Or cover and refrigerate for up to 3 days.

 

Original recipe can be found here!

Recipe of the Week: Pumpkin Spice Superhero Muffins

“Superhero Muffins” are a staple from the cookbook Run Fast, Eat Slow written by elite runner, Shalane Flanagan, and chef & nutrition coach, Elyse Kopecky. This week, Shalane announced her retirement from professional running; so to celebrate her career, we are sharing this fall ready version of their famous muffins. (Learn more about Shalane here!)

Since it is Turkey Trot Training season here at Peak Performance, this week’s recipe is ready to fuel your body for a long training run on a Saturday morning (or Sunday if that’s your preference).

Makes 1 dozen

Ingredients:

  • 2 cups almond meal
  • 1 1/2 cups old-fashioned rolled oats
  • 1 tablespoon pumpkin pie spice
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 3 eggs
  • 1 1/2 cups pumpkin puree
  • 6 tablespoons butter, melted
  • 1/2 cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 1/2 cup raisins, walnuts or chocolate chips (optional)

Directions:

  1. Preheat oven to 350 degrees. Line a 12-cup standard muffin tin with paper muffin cups.
  2. In a large mixing bowl, stir together the almond meal, oats, pumpkin pie spice, baking soda and salt.
  3. In a smaller bowl, whisk together the eggs, pumpkin puree, butter, maple syrup and vanilla.
  4. Add the wet ingredients to the dry ingredients and stir until completely combined. If using raisins or chocolate chips, fold them in.
  5. Scoop the batter evenly into the muffin cups, filling them to the top.
  6. Bake for 32-35 minutes, until cooked through in the center and browned on top.

 

 

Recipe adapted from “Run Fast. Cook Fast. Eat Slow.” by Shalane Flanagan and Elyse Kopecky.

Can You Out-work a Bad Diet?

The golden rule of weight loss is, “If you burn more calories than you take in, your weight will decrease”. It has been engrained in human lifestyles dating to thousands of years ago. Our ancestors led active hunting and gathering lifestyles in order to survive. They would gain weight when food was abundant; and during dry seasons or harsh winters, their caloric intake would severely decrease, to no choice of their own.  Now, progress this conversation to present day. You can hear the “gym bro” logic resonating off the walls of the locker rooms, “Look at the cavemen! They ate a TON! If you just workout a lot, you can eat whatever you want! It works for me!” Not quite the case, Chad.

Let’s break it down… According to Chad, he eats whatever he wants and just works out to keep his body in tip top condition. How’s the math add up? To start: Let’s say Chad is a 21 year old male, weighing about 180 lbs and standing about 6 feet tall. His parents are of average height and weight for their age group. Chad’s young metabolism keeps him burning approximately 2200 calories a day, or 15,400 calories a week. He hits the gym with his bros for an hour a day, four to 5 days a week for some moderate intensity weight training, in hopes that developing his body will help him to finally score a date with the cutie in his algebra class. This is a healthy move for Chad, giving him an additional 260 calories burned each day, or an additional 1300 per week. Back to the golden rule: If Chad wants to keep his impressive physique, he will have to consume right around 16,700 calories per week! Seems like a lot, doesn’t it?

Not until we take a look at Chad’s diet. Since moving out of his parent’s house, he’s had to do a lot of cooking for himself. The term “cooking” is unheard of in Chad’s vocabulary so he eats whatever is available, often going to the same takeout places and pubs for his meals. During the week, he does okay. He makes somewhat healthy decisions, consuming about 2,400 calories per day, or about 12,000 for the work week. Not that much over what he is burning during that given time. Enter: Friday, Saturday and Sunday. Chad meets up with his bros for some casual beers after a big week at work, bringing his total to 12,900. He grabs a late night pizza afterwards, Bumping his consumed calories to 14,900. After a big breakfast consisting of 800 calories Saturday morning, he hears that the cutie from algebra is going to his local pub. After repeating something similar to Friday’s debacle, he is now at 17,800 calories for the week, or well over what he would need to maintain his current weight. After several months of this, he goes back to visit his parents, who can’t help but notice that Chad has put on some weight. He couldn’t out work his poor choices after all.

Put simply, a slip up every once in a while is okay for someone’s fitness journey. Its what makes us human and keeps us sane during an often difficult time. But regular overeating is difficult to overcome, based on the sheer time involved in negating it. A 300 calorie donut equals out to a 2.5 mile run. So, what’s easier to do? Not eat that break room donut every day, or stomp on the sneakers and head out for an additional 20-30 minute run every day? There is no right answer to the question, but it should resonate that exercising self-control in the kitchen will require less exercising in the gym.

 

By Matt Rhodes, M.S.

Eating to Lose Weight

On most people’s journeys to losing weight, we often head straight to the gym with good intentions. Sometimes, after continuously going to the gym however, we do not see the results we were hoping for. Why is that? Well, a common mistake of beginners is to neglect diet. Today we are going to discuss some techniques to make sure we are eating and losing weight.

First things first, it is important to know and understand your Resting Metabolic Rate (RMR). Your RMR is a measure of many calories you burn per day if you were to do absolutely nothing. Obviously, there are no days where you do nothing at all but this measure is a great tool for determining how many calories can be consumed a day. Using RMR, we are given a range will ensure that we are burning more calories than we consume. If you wanted to know your RMR or more information about it, talk to any of the physiologists!

Now that we know how many calories we can consume a day, what exactly are we supposed to be eating? When choosing what to eat it is important to keep a few things in mind. The quality of the food, the type of food and the amount of food.

  • Quality – Quality is probably the hardest aspect of changing diet. When trying to increase the quality of foods, choosing fresh foods is always a great idea and cooking your own meals can go a long way. If that isn’t possible, make a habit of reading nutrition labels. Try to avoid foods with a lot of processing and ingredients that you have never heard of before. What even is Butylated Hydroxyanisole (BHA)?
  • Type – I’m sure you’ve heard of low-carb diets and while those diets are okay. It is best to keep a good balance of carbs, proteins and fats (yes, fats). Everything in moderation will go a long way when trying to lose weight.
  • Amount – This point seems pretty self-explanatory but it cannot be stressed enough how important it is to ONLY consume the amount you need and not the amount you want. Utilize your RMR and ensure we are burning more than consuming.

Weight training and a solid diet are two key ways to keep your weight loss on track. Try not to neglect one or the other. Keeping a journal and writing everything you eat will help keep you on track. Also, the RMR is a great tool to get you started or progress further in your journey, so be sure to talk to any of the physiologists about anything regarding diet or RMR.

 

By Julian C. Lee