Lynbrook | New Hyde Park | NY

health

Recipe of the Week: Winter Vegetable Bowl

Prep Time: 15 mins      Cook Time: 23 mins    Total Time: 38 mins              Servings: 4

Ingredients:

  • 1 cup uncooked short grain brown rice
  • 1 large beet
  • 1 butternut squash
  • 1 lb Brussels sprouts
  • 4 cups kale
  • Drizzle of extra-virgin olive oil
  • Sea salt and black pepper to taste

Dressing

  • ¼ cup water
  • 2 garlic cloves
  • 2 tbsp white balsamic vinegar
  • 2 tbsp Dijon mustard
  • 1 tsp pure maple syrup
  • ¼ tsp ground thyme
  • Sea salt and black pepper to taste

Toppings

  • Green onions chopped
  • Roasted cashews chopped
  • Basil leaves

Instructions:

  1. Preheat oven to 400°F
  2. Peel and cube the beets and butternut squash (remove seeds) into bite size pieces. Slice the ends off of the Brussels sprouts and slice in half.
  3. Evenly spread the vegetables on a large rimmed baking pan. Use two pans if you run out of room. Lightly drizzle the olive oil (see note) over the vegetables and sprinkle with salt and pepper to taste. Roast for approximately 45 minutes (toss the vegetables half way through roasting), or until they are caramelized and fork tender.
  4. While the vegetables are roasting, cook the rice according to the instructions on the package.
  5. While the rice is cooking, make the dressing.
  6. In a blender, add the water, garlic, vinegar, mustard, maple syrup, thyme and salt and pepper and blend until smooth and creamy, approximately 1 minute.
  7. Put the rice in a large bowl and put the vegetables on top. Toss with the dressing and divide into four bowls. Garnish with the green onions, cashews, and basil leaves.

 

Original recipe can be found here!

Recipe of the Week: KALE AND BRUSSELS SPROUTS SALAD

Prep Time: 30 minutes
Cook Time: 25 minutes
Total Time: 55 minutes

Servings: 6 people
Calories: 232 kcal

 INGREDIENTS

  • 1 bunch kale chopped
  • 10-12 brussels sprouts thinly shredded
  • 2 cups red cabbage shredded
  • 1/2 butternut squash peeled and cut in thin slices
  • 1/2 tablespoon olive oil
  • salt and pepper to taste
  • 1 cup pomegranate arils
  • 1 navel orange peeled and segmented
  • 1/2 cup sliced almonds toasted
  • 1/4 cup hazelnuts toasted and chopped

Citrus Vinaigrette

  • 1/4 cup olive oil
  • 1/4 cup balsamic vinegar
  • 3 tablespoons lemon juice
  • 3 tablespoons orange juice

 INSTRUCTIONS

  1. Add all dressing ingredients to a blender or jar, and mix together well.
  2. De-stem kale, and then very thinly slice. Add to a salad bowl.
  3. Use a mandolin or food processor to very thinly slice brussels sprouts, and add to the kale.
  4. Pour dressing over kale and sprouts, and massage in to completely coat, and then cover the salad and allow to soak for 4-5 hours, or overnight.
  5. Preheat oven to 450 degrees F.
  6. Peel butternut, cut into quarters lengthwise, and then thinly slice squash. Add to a baking sheet, drizzle with olive oil, and lightly season with sea salt and black pepper.
  7. Roast squash for 25 minutes.
  8. Prepare pomegranate by removing arils
  9. Prepare the orange by slicing the skin and pith off around the orange, then cutting out the segments.
  10. Thinly slice red cabbage.
  11. When ready to serve the salad, toss the red cabbage into the kale mixture, then top the salad with warm squash, pomegranate, oranges, and nuts.

NUTRITION

Calories: 232kcal

Carbohydrates: 26g | Protein: 5g | Fat: 14g | Sodium: 31mg | Fiber: 5g | Sugar: 12g

 

Original recipe can be found here!

Enjoying the Holidays Without Over-Indulging

The holiday season seems like a never ending stream of social engagements, parties, shin digs, and nights out with friends. The repetitive socializing around food and drink can raise concern for someone who has a fitness goal in mind. The fear of over-eating, a fitness set back, or gaining weight is often at the root of why someone may not enjoy themselves, or not attend altogether. We know that consistently making the right choices will breed the best results, but there are misconceptions that one bad meal or one bad day will ruin any progress. Luckily, there are a couple of helpful strategies to help keep sane and smiling through the holiday parties.

  • One bad meal does NOT throw progress into a downward spiral. If you get a flat tire, do you panic and slash the rest of them? No, you replace that one bad moment and keep the journey going.
  • Emotional and mental health is still health. If a fitness journey cuts into being able to enjoy time with family, friends, or oneself, then the fitness goal needs to be adjusted.
  • Allowing for small breaks in a pattern of eating will leave space to have a treat without feeling the need to binge and “fall off the wagon.” One cookie at a party carries a lot less guilt than having 10 cookies at 3AM on a Tuesday.

Let’s worry less about what we’re eating between Christmas and New Year’s, when what matters is what we eat between New Year’s and Christmas. Sticking with good habits year-round allows for a healthy balance when the holidays come around.

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!

Making Yourself a Priority this Holiday Season

Making time for exercise and prioritizing your life is not always the easiest thing to do; and during the holiday season it is even more difficult. Let’s face it, eating “healthy” this time of year also feels almost impossible! Let’s work together to help make this “Mission Impossible” very possible!

Let’s start by planning ahead – whether it’s your day, week, meal plan or fitting in a workout. This can be applied year round, but it’s vital the holidays when planning around events. Start by looking at your work and social calendar then plan out your meals and set time to workout. The most successful people are those who plan ahead and continue to proactively workout more leading up to the holiday parties. You know the one “where you eat way too much unhealthy food”… Avoiding that holiday weight gain comes from consistency – both exercise and nutrition – instead of trying to make up by burning off the party calories. If time is not on your side, try making your workouts shorter, but more frequent by exercising 4-5 days a week or more if you can. If the family is getting together, maybe even invite a friend or family member to workout with you. A healthy, holiday challenge can keep you on track even through the busiest time of year.

Try planning out your meals for the week ahead of time – start by looking at which meals are dinners out or parties then fill in the rest. What do I need for lunch at work? Which nights am I getting home late? Plan out the week’s menu and try to prep meals ahead when you have free time. Consistency with healthy eating allows you to stay on track between holiday party foods. Remember, one meal is not the end, its repeat offenses over time which can steer you off track.

3 Holiday Health Management Tips:

  • Plan meals ahead of time
  • Schedule in your workouts
  • Remember our health and happiness is what the holidays should be about

Take the time to be proactive as the parties start poppin’. By avoiding playing catch up after the holidays, your future self will thank you. Your health is the most important gift you can give yourself. Make the time for you.

 

 

Recipe of the Week: Cream of Turkey & Wild Rice Soup

4 servings
Cook Time: 35 min

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 2 cups sliced mushrooms, (about 4 ounces)
  • ¾ cup chopped celery
  • ¾ cup chopped carrots
  • ¼ cup chopped shallots
  • ¼ cup all-purpose flour
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 4 cups reduced-sodium chicken broth
  • 1 cup quick-cooking or instant wild rice, (see Ingredient Note)
  • 3 cups shredded cooked chicken, or turkey (12 ounces)
  • ½ cup reduced-fat sour cream
  • 2 tablespoons chopped fresh parsley

Directions:

  1. Heat oil in a large saucepan over medium heat. Add mushrooms, celery, carrots and shallots and cook, stirring, until softened, about 5 minutes. Add flour, salt and pepper and cook, stirring, for 2 minutes more.
  2. Add broth and bring to a boil, scraping up any browned bits. Add rice and reduce heat to a simmer. Cover and cook until the rice is tender, 5 to 7 minutes. Stir in turkey (or chicken), sour cream and parsley and cook until heated through, about 2 minutes more.

 Ingredient note: Quick-cooking or instant wild rice has been parboiled to reduce the cooking time. Conventional wild rice takes 40 to 50 minutes to cook. Be sure to check the cooking directions when selecting your rice—some brands labeled “quick” take about 30 minutes to cook. If you can’t find the quick-cooking variety, just add cooked conventional wild rice along with the turkey at the end of Step 2.

Nutrition:
Serving size: about 1¾ cups
Per serving: 378 calories; 11 g fat, 29 g carbohydrates, 37 g protein

 

Original recipe can be found here!

 

Recipe of the Week: Creamy Chicken One-Pot Pasta

Ingredients:

  • 8 ounces whole-wheat linguine or spaghetti
  • 1 pound boneless, skinless chicken thighs
  • 4 cups sliced mushrooms
  • 2 cups sliced Brussels sprouts
  • 1 medium onion, chopped
  • 4 cloves garlic, thinly sliced
  • 2 tablespoons Boursin cheese
  • 1¼ teaspoons dried thyme
  • ¾ teaspoon dried rosemary
  • ¾ teaspoon salt
  • 4 cups water
  • 2 tablespoons chopped fresh chives

Directions:
Prep: 35 m
Ready In: 40 m

  1. Combine pasta, chicken, mushrooms, Brussels sprouts, onion, garlic, Boursin cheese, thyme, rosemary and salt in a large pot. Stir in water. Bring to a boil over high heat.
  2. Boil, stirring frequently, until the pasta is cooked and the water has almost evaporated, 10 to 12 minutes.
  3. Remove from heat and let stand, stirring occasionally, for 5 minutes. Serve sprinkled with chives.

 

Nutrition:
Serving size: about 1½ cups each
Per serving: 353 calories; 10 g fat, 42 g carbohydrates, 27 g protein

 

Original recipe can be found here!

Running & Walking Efficiency

Walking and running both seem simple enough- just put one foot in front of the other. However, in order to walk or run efficiently you must understand how to move your body. Use these simple tips to help you cross that finish line with ease!

Posture

How are you standing or sitting now as you read this? Think of a string running through your center to pull you straight up and maintain that tall posture. This way you are not leaning forward or backward. By paying specific attention to keeping your core tight, this will directly help your posture.

Stride Length

Maintain a short, quick stride when you are walking/running. When we plant our foot in front, the goal is to have the hips knee over the ankle. Rather than trying to reach forward with your foot, focusing on a faster turnover will help plant the foot properly. Not only is this more efficient movement, but it may help you prevent injury.

Stride Rate

This goes along with our stride length. A faster step will help you move more efficiently than trying to take longer steps. Specifically for running, an ideal stride rate is about 180 strides per minute (or 90 per foot). Slower stride rates may indicate more vertical movement, which is less efficient (wasting energy). If you listen to music, try a faster bpm and try to match the cadence – remember this will not change immediately and takes time to learn.

Arm Swing

When running, try keeping keep your elbows bent at about 90*. Your goal to avoid letting your arms creep up too high (think T-Rex arms) or shrugging the shoulders. As you’re moving, be sure to keep your arms at your sides and avoid letting them cross over in front. If you keep pumping those arms at your sides, your legs will follow!

Relax Your Shoulders & Hands

Take the tension out of your shoulders and hands. Relax your shoulders by keeping them down and away from your ears (think back to that long, tall posture). Avoid keeping a tight fist and open your hands to let them naturally swing at your sides.

 

By Louise Mills-Strasser, MS