Lynbrook | New Hyde Park | NY

healthy

Recipe of the Week: Mediterranean Farro Salad

YIELD: 6-8 servings
TOTAL TIME: 25 min
PREP TIME: 10 min
COOK TIME: 15 min

INGREDIENTS:
Salad Ingredients:

  • 3 cups chicken or vegetable stock
  • 1 cup uncooked farro, rinsed and drained
  • 1 large cucumber, seeded and finely-diced
  • 2/3 cup finely-diced roasted red peppers
  • 1/2 cup finely-diced tomatoes
  • 1/2 cup crumbled feta cheese
  • half of a small red onion, finely diced (about 2/3 cup)
  • 1/4 cup finely-chopped fresh parsley

Greek Vinaigrette Ingredients:

  • 3 Tablespoons olive oil
  • 1 Tablespoon freshly-squeezed lemon juice
  • 1 Tablespoon red wine vinegar
  • 1/4 teaspoon dried oregano
  • pinch of garlic powder
  • pinch of salt
  • pinch of black pepper

DIRECTIONS:
TO MAKE THE SALAD:

  1. Stir together stock and farro in a medium saucepan, and cook according to package instructions until al dente.  Remove from heat, and drain off any extra stock once the farro is cooked.  Let farro cool for at least 10 minutes.
  2. Transfer farro to a large mixing bowl, and add in remaining ingredients, including the vinaigrette.  Toss until combined.
  3. Serve immediately, or cover and refrigerate for up to 2 days.

TO MAKE THE GREEK VINAIGRETTE:

  1. Whisk all ingredients together until combined.  Use immediately.

 

Original recipe from GimmeSomeOven.com can be found here!

What’s In Your Salad?

In the daily, everyday 9-5 grind it is very easy to lose track of time and before you know, it’s your lunch break.  Did you remember to pack a healthy lunch to compliment your hard work and dedication in the gym? Or did you forget your lunch at home and now you must decide which take-out spot is best for you.  You may think the fast food restaurant down the block that serves salads might be a good choice.  Salads may seem like the smart choice because of their healthy appearance. Before you make that decision let’s think it through, does this meal have adequate nutrients to provide you with fuel for your next grueling work out? Or are fast food salads just as bad as a burger and fries? Let’s take a closer look at some salads.

Chick-Fil-A: Grilled Chicken Market Salad. (200 calories, 6g fat, 15g carbs, 25g protein, 4g fiber, 650mg sodium, 8g sugar)

Panera Bread: Strawberry poppy seed salad with chicken (340 calories, 13g fat, 280mg sodium, 25g protein, 31 carbs, 6g fiber, 20g sugar)

McDonalds: Southwest Grilled Chicken Salad (350 calories, 8g fat, 37g protein, 650mg sodium, 27g carbs, 9g of sugar)

In many fast food salads across the board there is an abundance of sodium, fat, and sugar.  Compared with other menu choices, these three salads were the best options in terms of their sodium levels and nutritional value.  Sodium can cause water retention and severe dehydration which is why you should only consume 2,300 mg a day.  Many adults consume in excess of 3,400 mg of sodium each day.

In comparison to other items on the menu, choosing a salad is one of the healthier options, but how can you make it better for you? Always go with grilled chicken over crispy; crispy chicken adds to the saturated fats that are dangerous to consume in excess. The extra breading increases the carbohydrate content and may cause blood sugar levels to spike. Be mindful of the portion of salad dressing; these salad dressings are filled with preservatives, sodium, and calories from fat. An easy swap is to go with just oil and vinegar. Ask for your salad without cheese to help reduce sodium and fat content.

Out of all the salads offered in fast food chains, these three made the list, so be very wary when ordering take out and always pay close attention to the nutrition facts.

 

By Brandon Ayala

Recipe of the Week: Grilled Spiced Cauliflower

Yields: 4 Side servings
Prep Time: 20 minutes
Total Time: 30 minutes

Ingredients:

For the Spice Mixture:

  • 2 teaspoons kosher salt
  • 2 teaspoons ground turmeric
  • 1 teaspoon crushed red pepper
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon powdered ginger
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon freshly ground black pepper

For the Cauliflower:

  • 1 head of cauliflower, trimmed of green leaves and cut into 3/4-inch slices (see note above)
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoons finely chopped fresh cilantro leaves and tender stems

Grill heat: medium-high

Directions:

  1. For the Spice Mixture: In a small bowl, mix together all of the ingredients.
  2. For the Cauliflower: Brush cauliflower all over with oil and season liberally with spice mixture.
  3. Light one chimney full of charcoal. When all the charcoal is lit and covered with gray ash, pour out and arrange the coals on one side of the charcoal grate. Set cooking grate in place, cover grill and allow to preheat for 5 minutes. Clean and oil the grilling grate. Place cauliflower on hot side of grill and cook, turning, until it is charred in spots on both sides, about 3 minutes per side. Move cauliflower to cool side of the grill, cover, and continue to cook until tender throughout, 10-15 minutes longer.
  4. Transfer cauliflower to a plate, sprinkle with cilantro, and serve.

 

Original recipe from seriouseats.com can be found here!

The Lowdown on Your Sugar High

Carbohydrates are naturally found in many foods including fruits, vegetables, grains, and many dairy products. Carbohydrates encompass many types of sugars, starches, and fiber. Let’s focus on sugar, which has a pretty bad reputation especially for those individuals trying to lose weight.

RDA (Recommended Daily Allowance) for men is 36 grams or 150 calories. For women the RDA is 25 grams or 100 calories (4 calories per 1 gram of sugar). To give you an idea of how this fits into your daily caloric intake, here are some commonly eaten sweet treats:

  • 1 cup of strawberries = 7 grams
  • 1 DD Munchkin = 3 grams
  • 12 oz. Mountain Dew = 46 grams
  • 1 Panera cinnamon roll = 35 grams
  • 1 cup vanilla Greek yogurt = 7 grams
  • 1 banana = 17 grams

Over consumption, not just of sugar but total calories, can lead to weight gain when not combined with regular exercise or physical activity. Diets high in sugar are linked to a higher risk of developing Type 2 diabetes especially in conjunction with obesity.

An individual with Type 2 diabetes has an increased resistance to insulin or their body is not producing adequate amounts of insulin. The pancreas produces this hormone (insulin) which regulates the body’s glucose levels. Insulin is released as a result of increased blood glucose levels and help the body metabolize it.

Swapping sugary snacks for those without added sugar or a sugar-free option is a simple way to start. Not only will this reduce your daily sugar intake, but may help with weight loss because of a decrease in the total calories being consumed.

Sugar can be classified into two categories: natural and added. Natural sugars are those that are found naturally in foods such as fruits or milk. Consuming these foods have additional nutritional benefits including fiber, antioxidants, and calcium.

Added sugars are those which have been added to the ingredients of foods and beverages. This includes white sugar, brown sugar, honey, syrup, and any caloric sweeteners (think adding sugar to coffee). Most added sugars in the American diet come from sodas, candy, cookies, cakes, etc. One can of soda can have over 40 grams of sugar- that’s way more than the RDA in just a single drink serving. Note that not all ingredient lists will list “sugar” and it can be found under other names when reading a label. These are some common names for added sugars:

  • Corn sweetener
  • Corn syrup
  • Fruit juice concentrates
  • High-fructose corn syrup
  • Invert sugar
  • Malt sugar
  • Molasses
  • Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)

If you are interested in learning more about the sugar in your diet, start looking at labels and tracking your food. Apps such as My Fitness Pal and FitBit are useful tools for monitoring your sugar intake. The best recommendation? Moderation! If you would like more information on sugar, it can be found here!

 

By Louise Mills-Strasser

Recipe of the Week: Apple Pie Oat Muffins

Serves: 12 muffins
Serving Size: 1 muffin

Ingredients

  • 2 cups old-fashioned rolled oats (certified gluten-free if necessary)
  • 1 teaspoon baking powder
  • 2 teaspoons apple pie spice
  • 1/4 teaspoon salt
  • 1/2 cup applesauce
  • 1 medium apple, grated (about 3/4 cup)
  • 1 large egg white
  • 1/4 cup pure maple syrup (or honey)
  • 2 teaspoons pure vanilla extract
  • 1 cup unsweetened vanilla almond milk (or milk of choice)
  • 1/3 cup dried cranberries

Optional Additions:

  • 1/4 cup chopped pecans or walnuts
  • 1/4 cup mini chocolate chips

Directions

  1. Preheat oven to 350°F. Spray a 12-cup muffin pan with non-stick cooking spray. In a large bowl, stir together oats, baking powder, seasonings and salt.
  2. Add applesauce, grated apple, egg white, maple syrup, vanilla extract, milk and cranberries, plus any optional additions. Stir well to incorporate.
  3. Allow the mixture to set and thicken for about 3-5 minutes before spooning into your muffin pan.
  4. Fill muffin cups almost completely full with batter. The muffins will not rise.
  5. Bake for 30 minutes and until the center of each oatmeal muffin is set. Allow to cool for 10 minutes before serving. If you don’t allow these to cool before taking them out of the muffin pan, they will fall apart. I used a knife around the sides to make removal easier. After cooling, they will set well. Store in a covered container in the fridge for about a week or freeze for up to 3 months.

Nutrition Information

Per serving: Calories: 100

Total Fat: 1g; Sodium: 287mg; Carbohydrate: 20g; Fiber: 2g; Sugar: 9g; Protein: 3g

 

Special shout out to Peak Fitness member, Regina, who shared this recipe and made a batch for the Exercise Physiologists! You can find the original recipe from My Fitness Pal here.

What’s Wrong with Being a Weekday Warrior?

If you’ve ever taken to Google for weight loss advice, you may have come across a rule called “80/20.” Put shortly, it explains that you eat a healthy, strict diet 80 percent of the time and you can let loose the other 20 percent. Essentially eating whatever you want even if it is “unhealthy.” This is a popular approach for many because it appeals to those who work hard during the week and use that as an excuse to binge on weekends. But here’s the issue: it doesn’t work like that.

Let’s talk to about an imaginary client named John Doe. John exercises at Peak and his goals is to lose one pound per week. He’s learned from his Exercise Physiologist that he needs to be expending 3500 calories more than he consumes. He takes a Resting Metabolic Rate test and finds out that to achieve his goal, he needs to eat 1800 calories a day to help him lose that pound. John Doe works really hard during the week to hit his goal; he comes into Peak every morning for his 7AM workout. But then Friday comes around and he decides to hit happy hour after work. John goes over his calorie budget for Friday. He has a family BBQ on Saturday and does the same thing. Sunday John Doe eats okay but misses his weekly workout. This form of eating is often referred to as “binging” and is an unhealthy habit. It’s only 2 days, but Saturday and Sunday account for 28% of your week. By not monitoring his calories on the weekends, John accidentally eats too much and doesn’t lose any weight this week.

Use this graph as an example of how John’s calories look each day:

The moral of the story here is moderation! One slip up will not put you into the red, but a series of slips ups or “cheat days” might! Finding that balance is the key to your weight loss success. You can go to happy hour once in a while and enjoy the graduation BBQ, but it is important to remember not to let that one event string into a series of bad days, thus slowing your progress.

 

By Matt Rhodes

Recipe of the Week: Black Bean Spinach Quesadilla

Serves: 4
Serving Size: 1 Quesadilla

Ingredients

  • 1/2 tablespoon extra virgin olive oil
  • 1 teaspoon minced garlic
  • 8 ounces (240 grams) cremini mushrooms, rinsed, stems trimmed, and sliced
  • 1/4 teaspoon chili powder, or to taste
  • 4 cups (6 ounces or 135 grams) loosely packed baby spinach
  • 1 cup (160 grams) canned black beans, rinsed and drained
  • 2 tablespoons minced fresh or jarred jalapeño chiles, optional
  • Salt and freshly ground pepper, to taste
  • 4 whole wheat tortillas (approx. 9-10? in diameter) or smaller corn tortillas
  • 1 cup (120 grams) shredded reduced-fat Monterey Jack cheese
  • Fresh cilantro leaves, for garnish 

Directions

  1. In a large nonstick skillet, heat the olive oil over medium-high heat. Add the garlic and cook for 20 seconds, then add the mushrooms and chili powder and saute, stirring occasionally, for 5 minutes, or until mushrooms are light golden and most of the juices have evaporated. Add spinach and stir until wilted, then add the black beans and jalapeños (if desired) and stir well until combined. Season with salt and pepper, transfer to bowl, and set aside. Wipe skillet with paper towel and set aside.
  2. Lay the tortillas on a flat surface. Sprinkle one half of each round with an equal amount of cheese, then divide the mushroom filling equally over the cheese. Fold each tortilla in half.
  3. Reheat the skillet over medium heat. Place one of the quesadillas in the skillet (add a second one if it fits) and cook for about 3 minutes on each side, or until the cheese melts and the inside is warm. Continue to cook the remaining quesadillas. Serve promptly.

Nutrition Information

Per serving: Calories: 370; Total Fat: 12g; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g

 

Original recipe from My Fitness Pal can be found here!

An Introduction to Nutritional Supplements

The human body requires a certain amount of fuel to carry out day to day activities and what we eat provides the fuel needed to power our bodies. This is not only for the activities we perform or the exercise we do, what is happening on a cellular level within our bodies. Often times our diets are not enough to keep up with the nutritional demands of our bodies. In these cases, individuals may benefit from nutritional supplementation.

What are supplements and what is nutritional supplementation?

Nutritional supplements are products that are added to a regular diet in order to meet an individual’s dietary requirements. These requirements are based on age, gender, level of physical activity, etc. And because these factors are different for each person, supplementation can be implemented in a variety of different ways in order to provide the necessary macronutrients (carbohydratess, proteins, and fats), fiber, vitamins, minerals, etc.

Micronutrients

A lot of these supplements are found in pill and powder form. Multivitamis, fish oil pills, soluble fiber mixes (i.e. Benefiber). A multitude of other micronutrients-filled pills/powders are also available to supplement any dietary deficiencies. These supplements, although very important, work on smaller scale in order to improve bodily functions such as joint health, heart health, digestion, skin/hair care, vision, among other things.

Macronutrients

Throughout a normal day our bodies rely on carbohydrates, fats, and proteins as our energy and rebuilding sources. Adding exercise further depletes these macronutrients, so it is important to try replace what we have used with the meals we eat. For those who do not receive enough from their regular nutrition, energy bars, protein bars, or protein powders are good forms of macronutrient supplementation. This ensures your body has enough of the macronutrients needed to both perform it’s regular functions and build/repair tissue post-exercise.

 With regards to exercise:

  • Energy bars, before or after exercise, provide a great source of carbohydrates to either fuel a workout or replace what is lost after one.
  • Protein bar/ powders are usually taken after a workout in order to aid in muscle building and recovery.
  • *When trying to lose weight,* it is important to maintain protein intake while decreasing total caloric intake. Supplementing with shakes and bars is one way to get the necessary amount of protein without also increasing fat/carbohydrate intake.

 

By David McCalla