Lynbrook | New Hyde Park | NY

health

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: Restaurant Style Salsa

TOTAL TIME: 5 minutes

INGREDIENTS:

  • 1/4 small onion
  • 2 small cloves peeled garlic
  • 1/2 jalapeño, seeded and membranes removed or leave in for spicy
  • 5 ounce can diced tomatoes (not with basil)
  • handful cilantro
  • juice of 1 lime
  • 1/4 teaspoon kosher salt

DIRECTIONS:

Place everything in the chopper of food processor and pulse a few times until combined and chunky. Don’t over process.

NUTRITION INFORMATION

Yield: 4 Servings, Serving Size: 3/4 cup

Per Serving: Calories: 28, Total Fat: 0g, Carbohydrates: 5g, Protein: 1g

 

This recipe is originally from SkinnyTaste.com and can be found here!

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!

Halloween Tricks for Treats

Happy Halloween!!!

It’s a spooky time of year to try and eat healthy. It is so easy to be a goblin or a ghoul and steal a piece of candy or two. If you’re only eating one or two pieces of candy then you won’t have any issues; it’s finding the will power to only have a piece or two of candy which is very important for this time of year. Focus on these three simple tips to set yourself up for success as we head into the holiday season!

1) Nutrition tips:

Starting your morning off healthy is the way to go. Make sure you set yourself up for success by having a healthy breakfast, lunch, and dinner. Something very simple you can do is drink lots of water all day long. (If not a great day to start is today!) Drinking more water will fill you up a little more to curb your apatite and it will help flush out any sugar you do intake. We tend to eat unhealthy if we wait till we are hungry. If you plan to eat healthy and don’t wait till your starving to eat you make healthier choices.

2) Exercise tips:

Halloween isn’t bad- it’s a great time to make sure you get your 10,000 steps in or more. Take this time to walk around your neighborhood and see the decorations and costumes. Use trick-or-treating as an opportunity to squeeze in a training walk for that Turkey Trot!

3) Set Boundaries:

If there is candy in the house sort it out in small portions to help limit yourself and avoid the sugar rush. If you know you can’t just have one or two pieces then you should probably get the candy out of your house. Here at Peak Performance we have Operation Gratitude, where we donate your left over candy to the troops. All you have to do is bring the candy into us and we will deliver it!

If you can focus on your goals and taking care of yourself during the next two months, then that New Year’s Resolution will be much easier. Why wait until the New Year to focus on your health? Trick- don’t treat- your way through Halloween, sign up for a 5k Turkey Trot for Thanksgiving and you’ll be set up for success through the December holidays!

 

By Corynne Duprey

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!

The Benefits of the Squat

A squat is a compound movement which involves strengthening the lower body. The squat has often been geared towards athletes to better improve their athletic performance due to the amount of muscle recruitment involved.  The squat has many neuromuscular benefits making this a good addition to a sport specific exercise prescription. Athletes can benefit from front squats and back squats, but that is not the only benefit of this exercise.
According to Brad J, Schoenfeld, “it is estimated that over 200 muscles are activated during squat performance.”  Over time, the squat has developed a reputation of superiority for not only athletes, but any individual who wants to improve their functional movements such as lifting packages or picking up a baby.  Functional movements like this are required for daily activity and in order to be done correctly without strain, several muscle groups must be recruited together. The squat has now become an exercise of functionality that does not always have to be done with heavy weights.  This translates well into clinical settings where individuals who suffer from chronic knee pain, chondromalacia, patellofemoral dysfunctions, total joint replacements and ankle instability can benefit from strength training.
In a paper by A. Braidot on the “Biomechanics of Front and Back Squat Exercises,” Braidot discusses the closed kinetic chain where the distal end remains fixed compared to an open kinetic chain where the distal end of the segment that moves is free. When using a machine such as the leg extension, muscle recruitment is isolated to the quadriceps group, whereas in a squat, there are over 200 muscles being recruited. This exercise engages more muscles as a result of the instability during the execution of the squat. This makes your abdominal and postural muscles work together to help your balance, too.  So the next time you are working with your Exercise Physiologist, ask if the squat is right for you!
By Brandon Ayala