Lynbrook | New Hyde Park | NY

fall

Holiday Safety & Fall Prevention

Here’s a scenario: We’re in the moments leading up to the big holiday, and you’ve been running around like a mad person coordinating travel plans, shuttling people around, cooking, cleaning and preparing for the event. You step outside and exclaim, “Oh man! I haven’t put up any decorations yet!” Time to crack open the shed, bust out the ladder, and begin the tedious process that is testing to see which lights work even though you stored them all nicely while they all worked last year! Anyway, no matter how big of a rush you’re in, take the time to review some wintertime safety to avoid any potential falls or injured reindeer.

You don’t need to be OSHA certified, but having some intuition and checking through the equipment manual goes a long way. Check to see if everything works correctly first. Then, make sure the surface you’re working on is not wet or slippery, and have at least one spotter or partner available to help keep things going smoothly. If you need to get into the air, have a stable platform to work from (a rolling chair may seem like a good idea at the time). As always, take your time setting up any fixtures, lights, and any other extravaganza you may have.

You know the winters in New York will be cold, probably snow, definitely freeze, and that makes for even trickier traffic conditions. These winter road conditions make travel difficult by reducing traction between you and the ground. Keep up to date on the wear of your car’s tires, the condition of the battery, lights, and fluid levels. Leave extra time for traveling to the gym, work, the in-laws, and the liquor store before the in-laws. Ice isn’t just an issue for cars so keep a supply of insulated clothing, footwear with better traction, hats and gloves.

Fall prevention is important when travelling to and from various stores, holiday parties, Amazon warehouses and the North Pole. Not just for the older population, but fall prevention is extremely important for everyone and the number one thing safety measure is to stay active and in shape. In order to be prepared for the perils of snow and freezing conditions, improve your overall body strength, endurance, and balance skills in a controlled environment such as Peak Performance, with 4 convenient locations in Lynbrook, New Hyde Park, Wantagh and Island Park!

 

By Matthew Rhodes

Keeping Up Physical Activity through the Holidays

With the holiday season approaching, it is more important than ever to stay physically active. Not only will physical activity/exercising help to burn off the calories from all the delicious food, but it has also been proven to improve our long term health. The Centers for Disease Control and Prevention and the National Institutes of Health, along with other health offices and organizations, have established a set of physical activity guidelines for all age groups to explain the benefits of physical activity and set a baseline for exercise.

Studies carried out by these organizations have proven that exercise creates healthy individuals, and healthy individuals living longer lives with less risk of chronic disease. Here is a list of the major outcomes of their combined research:

  • Regular physical activity reduces the risk of many adverse health outcomes.
  • Some physical activity is better than none.
  • For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and/or longer duration.
  • Most health benefits occur with at least 150 minutes a week of moderate-intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity.
  • Both aerobic (endurance) and muscle-strengthening (resistance) physical activity are beneficial.
  • Health benefits occur for children and adolescents, young and middle-aged adults, older adults, and those in every studied racial and ethnic group.
  • The health benefits of physical activity occur for people with disabilities.
  • The benefits of physical activity far outweigh the possibility of adverse outcomes.

Children (ages 6 – 17)

The Guidelines recommend that children and adolescents ages 6 to 17 do 60 minutes (1 hour) or more of physical activity each day. They suggest that children should participate in aerobic, muscle strengthening, and bone strengthening activities on at least three days of the week.

  • Aerobic activity- moderate to intense running, biking, or playing a sport
  • Muscle- climbing trees, using playground equipment, and or resistance training depending on age and level of experience.
  • Bone Strengthening- jumping, playing a sport, lifting weight if appropriate

Adults (ages 18 – 64)

The Guidelines for most men and women ages 18 – 64 are as follows:

  • 150 minutes (2 hours and 30 minutes) each week of moderate-intensity aerobic physical activity (such as brisk walking or tennis)
  • 75 minutes (1 hour and 15 minutes) each week of vigorous-intensity aerobic physical activity (such as jogging or swimming laps)
  • Or some combination of the two.

Moderate intensity aerobic exercise being described as an activity that increases both heart and breathing rate to some extent, and has an RPE (Rate of Perceived Exertion) of about 5 to 6 on a scale of 0 – 10.

Vigorous intensity aerobic exercise being described as an activity that increases ones heart and breathing rate, and has an RPE of about 7 to 8 on a scale of 0 – 10.

In addition, it is recommended that adults include muscle strengthening/ resistance training exercise that involves all the major muscles groups at least twice a week.

Older adults (aged 65+)

This age group has the same requirements as the younger adult group with only a few stipulations based on the capabilities of each older individual; if they have any chronic conditions or age related disabilities.

  • When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow
  • Older adults should do exercises that maintain or improve balance if they are at risk of falling
  • Older adults should determine their level of effort for physical activity relative to their level of fitness
  • Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely

So during this holiday season, while you are enjoying the dinner spreads and desserts, don’t forget to stay as active as possible for your current and long term health!

 

By David McCalla

 

2008 Physical Activity Guidelines for Americans. Washington (DC): U.S. Department of Health and Human Services; 2008. http://www.health.gov/paguidelines

 

Recipe of the Week: Garlic Mashed Cauliflower

Makes 4 servings
98 Calories per serving

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

Ingredients:

  • 1 head cauliflower, cut into florets
  • 1 tablespoon olive oil
  • 1 clove garlic, smashed
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon reduced-fat cream cheese
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper

Directions:

  1. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 10 minutes.
  2. Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Remove from heat.
  3. Transfer half the cauliflower to a food processor; cover and blend on high. Add remaining cauliflower florets, one at a time, until vegetables are creamy. Blend in garlic, Parmesan cheese, cream cheese, salt, and black pepper.

 

Original recipe from AllRecipes.com can be found here!

Dressing For Cold Weather Exercise

Fall is here and so is Turkey Trot season! November means the cooler weather is coming and it’s important to make sure you are dressed appropriately for outdoor exercise. Whether you are running, walking, biking, or hiking, staying warm is important to keep yourself healthy. The temperature may only feel cool now, but there is potential for it to be cold for that Turkey Trot race. Now is the time to make sure you have appropriate attire for when those chilly days arrive. Use these tips to help yourself stay warm and dry this winter!

  1. Warm-up before you start your walk/run. Perform a dynamic warm-up before starting exercise. Not only will this increase your body temperature This will help keep your body comfortable before starting your workout.
  2. Dress like it is a little warmer than it actually is. You may be cold before you get started, but once you start moving, your body’s temperature will rise. This will help you stay comfortable during exercise.
  3. Layers. You can always take something off if you get too warm. Start at the bottom- make sure your base layer is moisture wicking material. Add a long sleeve, hoodie, or vest to keep your core warm.
  4. Moisture-wicking clothes, often called “Dri Fit,” these are your best bet. They pull the sweat away from your skin to help you stay comfortable. This is important as you stop exercise, too, because that soaked cotton t-shirt will quickly become a cold, wet shirt.
  5. Don’t forget your extremities! A hat to keep in the heat. Gloves for your fingers. Sunglasses to block the wind. If you become too warm, take them off. But is better to have warm hands than frozen fingers.

 

By Louise Mills-Strasser

 

Recipe of the Week: Crockpot Chicken Chickpea Chili

Serves: 6
Prep time:  10 mins
Cook time:  7 hours

Ingredients:

  • 2 pounds boneless skinless chicken thighs
  • 24 oz mild salsa verde
  • 1 onion, chopped
  • 1/2 jalapeno, seeded and diced
  • 2 garlic cloves, minced
  • 1 cup frozen corn
  • 1 (15 oz) can chickpeas
  • 1/2 cup uncooked quinoa
  • 2 1/2 cups low sodium chicken broth
  • 2 small limes, juiced
  • 2 teaspoons ground cumin
  • 2 teaspoons dried oregano
  • Salt and pepper, to taste

Instructions:

  1. Add everything to a large slow cooker and stir well to combine.
  2. Cook on high for 3-4 hours or low for 6-8 hours.
  3. Once done cooking, remove chicken with a slotted spoon and transfer to a cutting board; shred chicken with two forks then transfer chicken back to slow cooker and stir. Add salt and pepper to taste. Serve with fresh cilantro, avocado, and Greek yogurt.

Nutrition Information
Calories: 381
Fat: 8g
Carbohydrates: 35.4g
Protein: 37.3g

 

Original recipe from Ambitious Kitchen can be found here!

Recipe of the Week: Butternut Squash Risotto

Makes 4 servings (serving size: 3/4 cup)
Prep: 5 minutes; Cook: 14 minutes

Ingredients:

  • 1 medium butternut squash (about 1 3/4 pounds)
  • 1 cup microwaveable brown rice
  • 1 tablespoon olive oil
  • 1 large shallot, minced
  • 2 teaspoons minced peeled fresh ginger (optional)
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 1/2 cup grated fresh Parmesan cheese, plus additional for garnish
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Directions:

  1. Cut squash in half lengthwise. Scoop out seeds and stringy flesh. Place the squash halves, cut sides down, on plastic wrap in microwave. Cook on High 10 minutes or until cooked through. Scoop flesh into medium bowl, stir until smooth, and set aside.
  2. Microwave rice according to package directions, omitting butter.
  3. Heat oil in a medium saucepan over medium heat. Add shallot and optional ginger; cook 2 minutes, stirring. Add rice.
  4. Alternately stir in squash and broth, 1/2 cup at a time; wait until each is absorbed before adding more. Remove from heat; stir in 1/2 cup Parmesan, salt, and pepper. Serve in bowls & garnish with parmesan.

Nutrition Facts:

Per servings: Calories 256
Fat 8g, Protein 10g, Carbohydrate 41g

 

Original recipe from Health.com can be found here!

Recipe of the Week: Shrimp Burrito Bowl

Makes 4 Servings

Ingredients

For the cilantro black beans and rice

  • 3/4 cup (135 grams) uncooked long-grain brown rice
  • 1 1/2 cups (355 grams) water
  • 1 (15.5-ounce or 420 grams) can black beans, rinsed and drained
  • 1/4 teaspoon grated lime zest
  • 1 tablespoon lime juice
  • 1/4 cup (5 grams) chopped fresh cilantro

For the burrito bowl

  • 1 teaspoon canola oil
  • 1 medium (55 grams) onion, sliced
  • 2 medium (240 grams) bell peppers, sliced
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons ground cumin
  • 1/4 teaspoon salt
  • 1 pound (455 grams) medium shrimp, peeled and deveined
  • 2 cups (95 grams) loosely packed chopped romaine lettuce
  • 1 medium (125 grams) tomato, seeded and chopped
  • 1 medium (150 grams) ripe avocado, diced

Directions

  1. Prepare cilantro black beans and rice. Combine rice and water in a medium saucepan. Bring to a boil over high heat; reduce heat to low and simmer, covered, for 35–40 minutes, or until tender. Stir in black beans; cook 2–3 minutes until heated through. Stir in lime zest, lime juice and cilantro. Set aside and keep warm.
  2. While rice cooks, heat oil in a large nonstick skillet over medium-high heat, swirling to coat. Add onion, bell peppers, garlic, cumin and salt. Cook 3 minutes, covered and stirring occasionally, until vegetables are tender. Stir in shrimp; cook 2–3 minutes, stirring often.
  3. Place 1 cup rice and bean mixture in each of 4 bowls. Top each with 1 1/4 cups shrimp and vegetable mixture. Top each serving evenly with romaine, tomato and avocado.

Nutrition Information

Serving Size: 1 cup beans and rice + 1 1/4 cups shrimp and vegetables + 1/2 cup lettuce + 1/3 cup chopped tomato + 1/4 cup avocado

Per serving: Calories: 450; Total Fat: 9g; Carbohydrate: 56g; Dietary Fiber: 13g; Sugar: 4g; Protein: 34g

 

Original recipe from MyFitnessPal can be found here!

Recipe of the Week: Seedy Cherry-Quinoa Bars

Serves: 12

Ingredients:

  • Nonstick vegetable oil spray
  • 1 cup chopped almonds
  • ½ cup raw quinoa, rinsed
  • ¼ cup raw pumpkin seeds
  • ¼ cup raw sunflower seeds
  • 1 cup dried tart cherries
  • 2 tablespoons brown rice syrup
  • ¾ teaspoon kosher salt

Directions:

  1. Preheat oven to 350°. Coat 8×8” baking pan with nonstick vegetable oil spray; line with parchment, leaving overhang on all sides.
  2. Toast almonds, quinoa, pumpkin seeds, and sunflower seeds on a rimmed baking sheet, stirring occasionally, until golden brown, 10–12 minutes. Let cool.
  3. Reduce oven temperature to 200°. Process cherries, brown rice syrup, salt, and 2 Tbsp. water in a food processor until smooth.
  4. Transfer to a medium bowl and stir in toasted almond mixture.
  5. Press firmly into prepared pan and bake until no longer sticky, 20–25 minutes. Let cool, then cut into bars.

*Bars can be made 2 weeks ahead. Store airtight at room temperature

Nutrition Information:
Calories 150
Fat 7g, Carbohydrates 19g, Fiber 5g,  Sugars 7g, Protein 4g

 

Original recipe can be found here!