Lynbrook | New Hyde Park | NY

Diet

Recipe of the Week: CHICKPEA SWEET POTATO STEW

TOTAL TIME: 4 hours 15 minutes
PREP TIME: 15 minutes
COOK TIME: 4 hours

INGREDIENTS:

  • 1 medium yellow onion, chopped
  • 2 15 oz cans garbanzo beans, drained
  • 1 pound sweet potatoes, peeled and chopped
  • 1 tablespoon garlic, minced
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon coarse ground black pepper
  • 1 teaspoon ground ginger
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1/4 teaspoon ground cinnamon
  • 4 cups vegetable broth, fat free
  • 4 cups fresh baby spinach

DIRECTIONS:

Slow Cooker:

  1. Place the onions in a microwave safe dish and microwave 2 to 3 minutes.
  2. Add all the ingredients to your slow cooker except the spinach.
  3. Cook on low for 6-7 hours or on high for 3-4 hours.
  4. Add in the spinach leaves and stir.
  5. Cook an additional 15 minutes on high.

Stove Directions:

  1. Add the ingredients together except the spinach and cook on medium-low heat for 35-40 minutes.
  2. Stir every 10 minutes or so, adding additional broth if you find the liquids reducing by too much.
  3. (You can also sweat the garlic and onions first, but if doing so add a teaspoon of olive oil.)
  4. Add the spinach the last 2 minutes, until wilted.

 

NUTRITION INFORMATION

Yield: 6 servings, Serving Size: 1 1/2 cups

Amount Per Serving:

Calories: 165 calories, Total Fat: 2.2g, Sodium: 751mg, Carbohydrates: 32.3g, Fiber: 6.2g, Sugar: 5.4g, Protein: 6.3g

 

Our favorite recipes come from Skinny Taste! Find the original recipe here!

Recipe of the Week: BLUEBERRY OAT MUFFINS

TOTAL TIME: 1 hour

INGREDIENTS:

  • 1 1/2 cups quick gluten free oats
  • 1 cup unsweetened almond milk
  • 1/2 cup brown sugar, packed
  • 2 tbsp honey
  • 1/2 cup unsweetened applesauce
  • 2 large egg whites
  • 1 tbsp coconut or canola oil
  • 1 tsp vanilla extract
  • 2/3 cup Bobs Red Mill Gluten Free All Purpose Flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 cup fresh blueberries
  • baking spray

DIRECTIONS:

  1. Preheat oven to 400°F. Line a muffin tin with liners and lightly spray with oil.
  2. Place oats in a food processor or chopper and pulse a few times. Soak oats in milk for about 30 minutes.
  3. In a medium bowl combine brown sugar, honey, apple sauce, vanilla, egg whites, oil and mix well.
  4. In a third bowl combine flour, salt, baking powder, baking soda and whisk to combine.
  5. Combine oats and milk with sugar, applesauce mixture and mix well.
  6. Slowly add in the dry ingredients and mix until just incorporated. Fold in blueberries.
  7. Spoon into the muffin tin and bake for 22-24 minutes. Enjoy!!

NUTRITION INFORMATION:

Makes: 12 servings, Serving Size: 1 muffin

Amount Per Serving:

Calories: 148 calories, Total Fat: 2.5g, Sodium: 168.5mg, Carbohydrates: 32.5g, Fiber: 2.5g, Sugar: 18g, Protein: 3g

 

Original recipe comes from Skinny Taste and can be found here! 

Member Spotlight: Susan

 We love to highlight the success of our members! Here is the story of one client who has been working extra hard since joining Peak Performance Fitness. Read all about her accomplishments and check out her measurement changes!

Since starting at Peak, Susan has been successful in working towards her health and fitness goals. The Weight Loss Program has helped her not only jump start her weight loss, but develop healthy eating habits. Throughout the 12 week Weight Loss Program, Susan lost an estimated 3-4% loss in body fat. Susan also averaged around 9 lbs lost per month. Through a combination of consistent exercise, weekly one-on-one training sessions, and nutritional guidance, Susan has been able continue her weight loss success.

  • -Starting Body Fat %=40%
  • -Current BF %=34%
  • -Starting Weight=215 lbs
  • -Current Weight=190.8 lbs
  • -Net Weight Loss=25 lbs

Recipe of the Week: LEMON SPINACH HUMMUS

Yields: 1-3/4 cup
Prep Time: 8 min
Total Time: 8 min

Ingredients:

  • 1/4 cup tahini
  • 3 tablespoons freshly squeezed lemon juice
  • 3 ounces baby spinach
  • 1 tablespoons chopped fresh parsley
  • 1 garlic clove, minced
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon salt
  • 1 (15 ounce) can chickpeas (garbanzo beans), rinsed and drained
  • olive oil and fresh parsley, for garnish

 Directions:

  1. In a food processor, whip together the tahini and lemon juice until smooth and creamy. Add the spinach, parsley, garlic, olive oil and salt. Process for one minute, scraping down the sides of the bowl as necessary. Add half of the chickpeas and process for one minute. Scrape down the sides of the bowl, add the remaining chickpeas and process until smooth, about one to two additional minutes.
  2. Transfer the hummus to a bowl for serving. Drizzle extra olive oil on top and sprinkle with freshly chopped parsley, as desired. Serve immediately or store in an airtight container in the refrigerator for up to one week.

 

Original recipe from Spoonful of Flavor can be found here!

 

Recipe of the Week: Spicy Vegetable Couscous

Time: 30 minutes

Serves: 4-8

INGREDIENTS 

  • 1/2 teaspoon vegetable oil
  • 2 green onions, chopped
  • 1 sweet red pepper
  • 1 garlic clove, minced
  • 2 tomatoes, chopped
  • 1 zucchini, diced
  • 1 cup chickpeas, cooked
  • 1 cup boiling water
  • 1 cup couscous
  • 1/4 teaspoon salt
  • 1/2 teaspoon curry powder
  • 1 teaspoon ground cumin
  • 2 tablespoons fresh parsley
  • 1/8 teaspoon ground cinnamon
  • 1/2 teaspoon ginger
  • 1/4 teaspoon cayenne

DIRECTIONS

  1. In a medium-size skillet heat the oil.
  2. Add green onions, sweet pepper, garlic, tomatoes and zucchini; saute 5 min, stirring.
  3. Remove from heat and keep warm.
  4. In a medium-size saucepan, combine the remaining ingredients, mix, cover and let stand 5 minutes, until liquid is absorbed. Add the first mixture and fluff with a fork.

 

Original recipe from the Genius Kitchen can be found here!

The Importance of Exercise Mentality

There is more to exercise than just going through the motions.  The most important piece is the ‘why’ which keeps us going and prevents us from quitting after only a couple of weeks. Whether your goal is to feel better, lose weight, feel stronger and more muscular, or to live a healthier life, staying on the right path takes consciousness and effort.

When we first start a workout program, something in our thoughts motivated us enough to initiate an exercise regimen—but somewhere along the line, we lose track of our goals and life gets in the way.  In order to maintain a healthy and active lifestyle, we must constantly remind ourselves of the ‘why’ because it is the force that drives us to workout hard, sweat, push ourselves, lose that weight, and get in better shape.  Without that reminder, the next time the weather is bad or we feel lethargic, it becomes too easy to say “I’ll go tomorrow,” and we avoid working out. Before you know it, that day off can turn into a week off, which can snowball into taking a month off.

Goal setting can be a successful tactic to improve workout psychology. Set goals for yourself, whether long-term or short-term, but make sure they are attainable. Realistic goal setting with short term goals that help work towards the big goal will help you visualize your success. Avoid only looking at the big picture, i.e. set a goal to lose 50 lbs in 4 weeks, because that’s not probable. If you are unable to reach that goal you will feel like you have failed even when you have reached your small milestones.  Keep the momentum going—set a goal to lose a half-pound per week, or increase your strength by 2.5 lbs every other resistance training day; if you set your mind and attitude to it you will certainly reach that goal. When you lose 1.5 lbs in one week instead of only a half-pound, you will feel unstoppable!

A person who can visualize them self having success will be successful. Individuals must battle the inside voice that is telling them they cannot complete their goals. To silence this negative voice, you can visualize success and practice self-talk. Positive self-talk goes hand in hand with visualization with the individual both hearing and seeing success.  Develop some imagination, close your eyes, and see yourself how you want to feel.  Implant that image in your mind and see it while you are pushing hard on the treadmill, see it while pushing through those last repetitions, and let it drive you towards your goal.

You can train your mind like you train your body.  Without the proper mindset, any workout program will not work.  Repeating positive thoughts and motivating yourself takes practice—so practice!

 

By Anthony Locast

3 Tips for Sticking With Your January Goals

Participation in a fitness program is one of the best ways to a countermeasure a sedentary lifestyle. Lack of physical activity is highly prevalent and creates increased risk of health issues. Oftentimes individuals experience failed attempts at sticking with a gym because too much emphasis is placed on the end goal with little attention placed on developing proper movement skills and exercise progression. Unfortunately, individuals who come up short or make over ambitious goals often have a decreased interest in any type of physical activity.  The result is a sedentary lifestyle which can lead to health problems, such as obesity, diabetes, high blood pressure, cardiovascular disease and other chronic diseases that evolve over a lifetime. To combat losing motivation and interest in physical activity, here are some helpful tips to stay motivated throughout the year and years to come.

  • Set short term goals. Short term goals should last anywhere from 1 week to 3 months and are a great way to measure progress.  Slicing up your long term goal into smaller, more achievable goals will keep you on track. Your success can motivate others through your continued progress because success begets success.
  • Celebrate your small wins. After losing two pounds in two weeks a victory lap is appropriate.  Brag to your co workers, celebrate with family, and cherish your goals because you deserve it.
  • Work with someone. Find someone to hold you accountable and progress you smartly.  Had shoulder surgery in the past? Have an autoimmune disease? If so, be sure you’re working with someone who has a higher level of education. An exercise physiologist who has concentrations in health and human performance will be able to progress you with a decreased risk of re-injuring that shoulder. Working one-on-one with someone holds you accountable for sticking to your exercise routine. Having an exercise physiologist is a fundamental and successful approach to long term development.

A body in motion stays in motion.  Use these simple tips to keep yourself in the game for longer.  Works towards achieving something, and find yourself someone who will get you there.

 

By Brandon Ayala, CSCS

 

Recipe of the Week: Kale & White Bean Soup

Servings: 6-8

Time: 1 hour

Ingredients:

  • 1/2 lb spicy chicken sausage, casing removed and thickly sliced
  • 2 medium sized golden beets, peeled and diced
  • 2 large carrots, diced
  • 1 stalk celery, diced
  • 1 leek, thinly sliced
  • 1 Tbsp olive oil
  • 2 quarts low-sodium chicken broth
  • 2 15-oz cans white beans, drained and rinsed
  • 1 large bunch green kale, chopped
  • 1 tsp salt
  • 1/4 tsp red pepper flakes
  • 1/4 tsp pepper

Directions:

  1. Heat the olive oil over medium high heat and add the thinly sliced leeks. Saute for five minutes then add sausage.
  2. Brown sausage, then add carrots, beets and celery. Toss to combine and continue cooking for another six minutes. Add kale and beans and cook until kale just starts to wilt.
  3. Add chicken broth, salt, red pepper flakes, and pepper and bring to a boil. Cover, reduce heat and simmer for 25 minutes.
  4. Serve with warm, crusty sourdough bread on the side

 

Original recipe from EatLiveRun.com can be found here!