Lynbrook | New Hyde Park | NY

Fitness

Maintaining Your Current Weight

Most of the time when people looking to lose weight, they are thinking about fat loss and gaining muscle mass. Let’s talk about what happens when you reach your goal weight or are happy with your current weight. The time and energy put into reaching your goal are very important; in order to maintain your goal weight, an equal amount of work still needs to be put forth.

You have worked so hard to get to this goal weight and sometimes it’s a little difficult to change the diet you were keeping and not go back up in weight. Also, look at the exercise side of things-  if you were working out 7 days a week to hit your goal, that may not realistic for your everyday life. It might take time in order to find what works best for you, but the great thing about being at a point where you are healthy and happy with yourself, is you don’t have to work quite as hard to maintain. These changes have become a part of your lifestyle and sticking with a balanced diet and regular exercise will allow you to remain healthy. By continuing to be mindful, you are less likely to lose track and eat poorly – you would not want to fall in reverse with your health and fitness.

Keep in mind that keeping a healthy, balanced diet is half of the weight loss battle. As for exercise, 3 days a week minimum should be enough to maintain your weight as long as you get a quality workout in. if you have an occasional week where you only work out once, you will not gain weight as long as you are living a healthy lifestyle. This means walking a little more during everyday activities, eating smart, and continuing to make healthy decisions everyday.

Throughout your journey to your goal weight, the healthy lifestyle habits are the habits you want to always maintain.  Adapting this lifestyle for the long term will allow you to lead an overall healthier life- not solely for weight reasons, but for health concerns, too.

 

By Corynne Duprey

 

Recipe of the Week: Turkey Pumpkin Meatballs

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

Servings: 6

Ingredients
Meatballs:

  • 1.25 lbs ground turkey
  • 1/2 cup organic pumpkin puree
  • 1/4 cup blanched almond flour
  • 3/4 tsp salt
  • 1/8 tsp black pepper
  • 1 egg
  • 1 tbsp fresh thyme minced
  • 1 tbsp fresh sage minced
  • 1 tbsp fresh rosemary minced

Sauce:

  • 2 Tbsp organic coconut oil or ghee
  • 15 oz can tomato sauce
  • 1 1/4 cups organic pumpkin puree or remaining amount from a 15 oz can
  • 1/2 cup full fat coconut milk see note**
  • 1/2 cup chicken bone broth or homemade bone broth
  • 1 small Onion chopped
  • 3 cloves Garlic minced
  • 2 tsp Italian seasoning
  • 1 tsp pumpkin pie spice optional
  • 1/2 tsp dried sage
  • 1/2 tsp dried crushed rosemary
  • Salt and black pepper to taste
  • Crushed red pepper optional, for spice
  • Chopped parsley for garnish

Instructions
To make meatballs:

  1. Preheat your oven to 425 degrees F and line a large baking sheet with parchment paper.
  2. Mix all meatball ingredients in a large bowl with your hands until well combined. Form mixture into 18 balls
  3. Bake meatballs (makes 18) on baking sheet at 425 for 15-18 minutes or until no longer pink on the inside, turning once midway.
  4. Transfer to pot with the sauce (instructions below), allow to simmer in sauce on low heat for about 5 minutes

To Make Sauce:

  1. Meanwhile, melt the coconut oil or ghee in a large saucepan or stock pot over medium heat. Add the onions and cook until translucent and fragrant, then add the garlic and continue to cook for 2 minutes or until soft and fragrant.
  2. Lower the heat, then add the tomato sauce, pumpkin, broth, coconut milk, Italian seasoning, pumpkin pie spice, dried sage, dried rosemary and stir to combine well. Season with salt, black pepper or crushed red pepper, if desired. Stir to combine flavors, then cover and allow to simmer for 5 minutes prior to adding the meatballs.  After adding meatballs, continue to simmer on low heat about 5 minutes prior to serving.
  3. Serve over your favorite veggie noodles- I love sweet potato noodles with these!

 

Recipe Notes

**Blend your coconut milk to a smooth consistency before adding. If you prefer a slightly thinner sauce, use 1/4 cup coconut milk and 3/4 cup broth instead of 1/2 and 1/2.

Nutrition

Calories: 275kcal, Fat: 13g, Carbs: 13g, Fiber: 4g, Sugar: 6g, Protein: 27g

 

Original recipe from Paleo Running Momma can be found here! 

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.

Weight Loss Benefits

Many people across the world struggle with controlling their weight. In America, more than 1/3 of America’s adult population is obese. People who are severely overweight have an unfortunately high risk of developing other health complications; heart disease, diabetes, and joint injuries, along with several others. Losing weight can have several benefits to improving one’s health- and a little bit can go a long way. Studies have shown that losing just 5-10% of your body weight can lead to a noticeable improvement in ones’ health. Positive changes in your diet and an increase in exercise can get you started on your weight loss journey. Here are a few of the many benefits you may see when losing weight:

Losing weight can…

  • Lower your blood pressure and improve “good” cholesterol levels (HDL), both contributing to a decrease risk of heart disease.
  • Improve blood glucose levels and decrease your risk of getting diabetes
    • If you already have diabetes, losing weight can decrease your reliance on medications
  • Decrease your risk of developing certain cancers
  • Decrease your risk of having a stroke
  • Decrease your risk of inflammation caused by chemicals released from fat cells
  • Decrease stress on joints, leading to a reduction in joint deterioration
    • If you already have damage within the joint (osteoarthritis), losing weight can improve your symptoms and slow the progress of joint deterioration
  • Improve mobility
  • Improve quality of sleep
  • Improve mood and quality of life

 

By David McCalla

 

Recipe of the Week: Butternut Squash Turkey Chili

Makes: 4 servings
Prep Time: 15 minutes
Total Time: 45 minutes

INGREDIENTS:

  • ½ yellow onion, diced
  • 2 garlic cloves, diced
  • 1 jalapeño, diced
  • 1 tsp olive oil
  • 1 lb. ground turkey
  • 1 15oz. can black beans, rinsed & drained
  • 1 cup vegetable broth
  • 2 cups butternut squash, cubed
  • 1 14.5oz. can fire roasted diced tomatoes
  • 1 green bell pepper, diced
  • 1 red bell pepper, diced
  • 1 Tbsp chili powder
  • 1 tsp ground cumin
  • 2 tsp garlic powder
  • 1 tsp salt
  • cilantro garnish (optional)

DIRECTIONS:

  1. In a large pot over medium heat, add olive oil, yellow onion, garlic, and jalapeño. Sauté for 3-5 minutes.
  2. Add turkey and break up into pieces inside the pot. Cook until all sides are browned, about 15 minutes.
  3. Add the beans, tomatoes, squash and seasonings. Slowly stir in the vegetable broth.
  4. Raise to a boil then reduce to a simmer. Cook for 30 minutes. Optional to top with cilantro when serving.

 

 

 

The “Best” Workout for Weight Loss

Many people are constantly searching for the most effective workouts to lose weight as quickly as possible.  Unfortunately, this “magic” workout does not exist—different methods work for different people.  However, there are certain parameters that one must focus on in order to achieve a successful weight-loss program. Although it is not considered part of the “workout” section of a weight-loss program, if your diet is not in check you will most likely not lose weight.  Ask your physiologist for any recommendations they have to help kick start your journey to a lighter, healthier body.

Your first and most important priority with any weight-loss workout is cardio—increasing the number of times your heart beats per minute (through physical activity) for a prolonged period of time is essential to increasing your caloric deficit.  Caloric deficit refers to a higher amount of calories being burned from the body versus the amount of calories being taken in through eating and drinking.  That deficit is what causes our body to recruit calories from fat stores within us as metabolic fuel for normal bodily functioning and activity.  Therefore, doing cardio or moderate-intensity physical activity most days of the week will benefit you by helping create a larger caloric deficit.  According to numerous studies, including a 12-month study by Chambliss et al, exercise duration (at least 150 minutes per week) was more important than vigorous versus moderate intensity exercise to achieve weight-loss goals (1).

On average, a moderate intensity cardio workout of 30 minutes at a heart rate zone between 50-80% of a person’s heart rate reserve (HRR) can burn anywhere between 200-300 calories depending on intensity.  Other factors that determine the rate of calories burned include age and mass.  However, not only should a person attempting to lose weight perform moderate cardio or physical activity on most days of the week, they should also train one or more times at a higher intensity in order to improve their metabolic functioning. Some research experiments, including one by Yoshioka et al. explain that high intensity versus moderate intensity exercise yields significant benefits on post-exercise oxygen consumption (EPOC) as well as on fat oxidation (3).  What this means is that high intensity training causes a person’s body to burn calories at a faster rate after exercise as well as specifically burn fat more effectively.  Both of which have positive benefits in relation to weight-loss.

Another overlooked but important component of any “great” weight-loss workout includes resistance/strength training.  Building strength in the muscles that we use to perform our cardio exercises benefits us by improving our tolerance for work intensity and improving muscle endurance to last longer with our workouts. According to one study, 45 minutes of strength training created a greater EPOC and fat oxidation during the 2 hours after the exercise session (2).  This means that for two hours post-strength training, one can increase his or her metabolism and rate at which fat is burned.

In conclusion, there is no “perfect” workout for weight-loss.  Involving moderate and vigorous cardiovascular training sessions, day-to-day physical activity, and strength training combined with a proper diet are the keys to making your weight-loss program an effective one.

 

By Anthony Locast

 

Sources

  1. Chambliss, Heather O. “Exercise duration and intensity in a weight-loss program.” Clinical Journal of Sport Medicine15.2 (2005): 113-115.
  2. Da Mota, Gustavo Ribeiro, et al. “Strength training and weight loss.” Journal of the Health Sciences Institute28.4 (2010): 337-340.
  3. Yoshioka, M., et al. “Impact of high-intensity exercise on energy expenditure, lipid oxidation and body fatness.” International Journal of obesity25.3 (2001): 332.

The Risk of Fad Diets

As Exercise Physiologists, we are often asked, “What is the best way to lose weight?” But the answer does not always match up to the answer the client is looking for.  Everyone seems to be looking for the fastest ways to lose a lot of weight; which is why diets are so widely marketed.  The fact of the matter is, losing 9 pounds and 5 inches in 2 weeks under the guidance of a fad diet are unsafe, counterproductive and often unsustainable. This type of weight should often be under the supervision of a medical professional.  It is near impossible to lose 9 pounds in two weeks while also giving the body all the macronutrients it needs to perform at optimal levels.  Being in a medically supervised zone can make simple tasks difficult to focus on, increase catabolic reactions which can result in muscle breakdown and strains on different organs and the systems they are responsible for.  Unfortunately, the risk of losing muscle and possible organ failure is greater when following a “fad diet.”  If gaining muscle, increasing focus and drive all while losing weight are your goals, then you may want to consider meeting with an Exercise Physiologist to discuss simple calories in and calories out.

Each individual is unique in their own way.  Yes, you are unique not only by what people see on the outside but what’s happening inside your body, as well.  Each individual is equipped with their very own metabolic rate.  Your metabolic rate controls the temperature of your body; it controls the success and proficiency of your organs that aid in digestion, absorption, muscle building, muscle breakdown, cell growth, cell death etc.  This takes a great deal of energy to control, in fact your metabolic rate accounts for 60-75% of your daily caloric expenditure.  With a percentage like that and the responsibilities that your metabolism bears, it is of the utmost importance that you know how many calories specifically you need to feed the machine that is your metabolism.  You can easily calculate your metabolism through scientific equations available online, or perform the test if your gym or doctor’s office is equipped to perform an RMR test.  Once you feed the “machine” that is your metabolism, everything else is just extra calories that can be manipulated in order to achieve weight loss.

Your metabolism is extremely important as it is responsible for almost every major function in the human body.  If you under eat below your metabolism through certain fad diets, it can come back to harm you in the end (i.e. having a detrimental effect on many systems that the metabolism controls).  In the end, fad diets may even slow down your metabolism further making it harder to lose weight.  Eating just enough to feed your metabolism will keep you from gaining weight; then as you add in exercise and increase your physical activity, you will then see changes in your body weight and composition.

 

 

By Brandon Ayala, CSCS

RECIPE OF THE WEEK: STRAWBERRY OAT CHOCOLATE CHIP PANCAKES

This pancake batter is made in the blender with Greek yogurt, sweet strawberries, and oats mixed with chunks of dark chocolate. Top them with fresh berries for a deliciously sweet and healthy breakfast!

PREP TIME: 5 minutes
COOK TIME: 15 minutes
TOTAL TIME: 20 minutes
YIELDS: 9 pancakes
CALORIES: 75 cal

INGREDIENTS:

  • 1 cup Gluten Free rolled oats
  • 1/2 cup Greek yogurt plain nonfat
  • 1/2 cup applesauce unsweetened
  • 2 large egg whites room temperature
  • 1 tbsp almond milk unsweetened
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • pinch sea salt
  • 1/2 tsp almond extract
  • 1 cup strawberries frozen & thawed
  • 2 tbsp dark chocolate chips

INSTRUCTIONS:

  1. Heat a skillet to medium-high heat and spray with nonstick cooking spray. To a blender or food processor, add all ingredients and process until batter is smooth. It should be slightly runny.
  2. To the skillet, add 1/4 cup of batter at a time to form a pancake. Cook 3-4 minutes until pancake begins to bubble then flip with a spatula and cook another 2-3 minutes on the other side.
  3. Place pancakes on a cooling rack as you cook remainder of the batter. Serve and top with more fresh berries and dark chocolate.
  4. Keep pancakes in an air tight container for up to a week.

NOTES: It’s imperative that you measure properly when grain free baking.

NUTRITION: (1 PANCAKE)
CALORIES: 75 cal
FAT: 1g, CARBOHYDRATES: 11g, SUGAR: 3g, PROTEIN: 3g

 

Original recipe can be found here!