Lynbrook | New Hyde Park | NY

healthy

Getting Passed the “Weight Loss Plateau”

The process of healthy weight loss takes a combination of changing your diet (calories in) and increasing exercise (calories burned). It’s common to see a rapid loss of weight in the early stages of the weight loss process due to diet restrictions, increases in exercise, and losses in water weight. However, after this initial weight loss people tend to hit a wall and the rate of weight lost slows down or stops completely. This “weight loss plateau” effect is caused by the body’s ability to adjust to the changes in diet and exercise intensity. Therefore, the same effort it took to lose the weight initially will not continue to have the same effect going forward.

In order continue the process you must continually alter the factors that contribute to weight loss; i.e. diet and exercise. Here are a few tips to help break through the weight loss plateau.

  • Diet – after the initial stages of weight loss, you may have to further decrease your caloric intake OR maintain caloric intake but modify the ratio of carbohydrates and proteins.
    • Increasing protein intake will aid in the growth of muscle tissue which is responsible for maintaining our metabolism
  • Exercise – an increase in exercise frequency (number of workouts per week) or exercise intensity will be necessary to break the plateau. As our bodies get stronger and more fit we need to continue to challenge ourselves in order to progress.
  • Fluid intake – make sure that enough water is being consumed throughout the day. Dehydration can cause cravings for food and sugary drinks.
  • Sleep and rest – recovery time is pivotal for regulating our hormone activity and keeping our bodies healthy during the weight loss process.

 

By David McCalla

Recipe of the Week: Sweet Potato Pecan Casserole

Ingredients:

  • Cooking spray
  • 3 1/2 pounds sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks
  • 1/3 cup honey
  • 1 large egg
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon ground ginger
  • Kosher salt
  • 1 tablespoon packed dark brown sugar
  • 1/3 cup finely chopped pecans

Instructions:

  1. Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with cooking spray.
  2. Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes. Transfer the potatoes to a bowl and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish.
  3. Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

Nutrition:
Serves: 8
Per serving: Calories 160; Fat 4 g; Sodium 180 mg; Carbohydrate 31 g; Protein 3 g

Original recipe can be found here!

Recipe of the Week: Sausage, Sage and Apple Stuffing

INGREDIENTS

  • 8 cups sourdough bread, 1-inch cubes
  • 6 oz. mild Italian sausage
  • 1½ cups onion, chopped
  • 1¼ cups fennel bulb, chopped
  • 1 cup celery, chopped
  • 3 cups chopped, peeled Golden Delicious apple (about 2)
  • 6 garlic cloves, minced
  • 3 Tbsp fresh sage, chopped
  • ? cup fresh flat-leaf parsley, chopped
  • 1¼ cups chicken stock
  • ¼ cup apple cider
  • 2 large eggs, lightly beaten
  • ½ tsp. black pepper

INSTRUCTIONS

  1. Preheat oven to 350 degrees F.
  2. Bake bread cubes in a single layer on a baking sheet for about 20 minutes or until golden. Cool and place in a large bowl. Heat a large non-stick skillet over medium-high heat and cook sausage until browned and crumbled. Add sausage to bread in bowl.
  3. Return skillet to medium-high heat and add onion, fennel and celery to pan. Saute for about 7 minutes until crisp and tender, stirring occasionally. Stir in apple and garlic; saute for 5 minutes until veggies are tender. Add sage and cook for an additional minute, stirring occasionally. Remove pan from heat and stir in chopped parsley. Add onion mixture to bread mixture and toss well to combine.
  4. In a separate bowl, whisk together chicken stock, apple cider, eggs and black pepper. Gently combine egg mixture with bread mixture. Spoon stuffing into an 11 x 7-inch baking dish coated with cooking spray and bake at 350 degrees F for about 45 minutes until top is browned. Enjoy!

NUTRITIONAL INFORMATION
Serves: 12 servings
Serving Size: ¾ cup
Per serving: Calories: 166 • Fat: 6 g • Carbs: 22.1 g • Fiber: 2.3 g • Protein: 7 g
Original recipe can be found here!

Recipe of the Week: Healthier Green Bean Casserole

Ingredients:

  • 2 lbs green beans, trimmed and cut into 2″ pieces
  • Cooking spray

For Creamy Sauce:

  • 10 small white mushrooms, sliced
  • 3 tbsp whole wheat flour
  • 1 cup almond milk, unsweetened
  • 1 cup water
  • 2 tbsp cream cheese
  • 1/4 cup Parmesan cheese, grated (not packed)
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper

For Parmesan Topping:

  • 1 tbsp extra virgin olive oil
  • 3 small onions, thinly sliced into circles
  • 1/2 cup whole wheat or Panko breadcrumbs
  • 1/3 cup Parmesan cheese, grated (not packed)
  • 3 tbsp water

Directions:

  1. Preheat oven to 375 degrees, spray large baking dish (approximately 8 x 11) with cooking spray and set aside.
  2. Bring water to a boil in a large pot. Add beans along with pinch of salt, bring to a boil, reduce heat to medium and cook for 5-6 minutes or until al dente. Green beans should be firm and not too soft. Drain and add a few cups of ice to stop the cooking process. Set aside.
  3. Preheat large skillet on medium high and add olive oil. Add onions and cook until golden brown/almost charred, stirring occasionally. Transfer to a medium bowl. Set aside.
  4. Return skillet to heat, spray with cooking spray and add mushrooms. Cook until golden brown.
  5. Reduce heat to low and add flour. Stir enough to coat the mushrooms. Slowly pour almond milk and whisk while you’re pouring, until no lumps are left. Add water, cream cheese, Parmesan cheese, salt and pepper and whisk again. Bring to a boil and let simmer to thicken, for about 3-4 minutes.
  6. In the meanwhile, add breadcrumbs, Parmesan cheese and water to a bowl with onions and mix with your hands until crumbs appear.
  7. Drain green beans, add the sauce and stir to combine.
  8. Transfer green beans to prepared baking dish and sprinkle with topping. Bake uncovered for 25 minutes. Serve warm. Casserole tastes best within first couple hours after it has been cooked.

Nutritional Info:
Number of Servings: 6, Serving size = 1 cup
Calories: 196, Total Fat: 7.6 g, Sodium: 458.5 mg, Total Carbs: 20.0 g, Protein: 9.3 g
 

Original recipe can be found here at ifoodreal.com!

Tips for a Healthy Halloween!

 

Halloween is fast approaching! This weekend there will be parties followed by buckets of candy. Don’t let this sweet holiday throw you off your goals.

Try these simple tricks to have a Healthy Halloween!

  1. Eat before trick-or-treating! Be sure to have a healthy meal or snack to hold you over. Don’t get caught munching on candy in between houses.
  2. Go trick-or-treating with your children or grandchildren. This is the perfect opportunity to get your physical activity in! Set a goal for yourself while walking door to door.
  3. Get moving. Get some exercise by making this Halloween a fun family physical activity event. Set a goal of how many houses or streets you’ll visit, or compete among each other to do as many as you can. Bring a bottle of water and wear comfortable shoes for walking!
  4. Be the house that hands out something different! Opt for the snack-sized packages of pretzels, popcorn, dried fruit, or trail mix.
  5. For our party animals, steer clear of sugary punch drinks and treats at parties. Look to make better choices, avoid mindless eating, and exercise portion control at your Halloween get-together.
  6. Wait to buy your candy until Halloween or the day before. This way you avoid temptation to pick at it beforehand. Another trick- don’t buy your favorite candy!
  7. Donate your leftover candy! Did you know Peak is holding a candy drive? We are accepting donations and sending them to our troops deployed overseas.

Recipe of the Week: Pasta with Spinach & Tomatoes

 

Our members make some delicious and healthy dinners!

Thank you to our friend, Flo, who submitted this week’s recipe.

Ingredients:

  • 1 Tbsp olive oil
  • 1 cup chopped onion
  • 6 garlic cloves, finely chopped
  • 1 can unsalted petite diced tomatoes, undrained
  • 1 ½ cups unsalted chicken stock
  • ½ tsp dried oregano
  • 8 ounces whole-grain spaghetti or linguine
  • ½ tsp salt
  • 10 oz fresh spinach
  • 1 oz grated parmesan cheese

Directions:

  1. Heat a Dutch oven or large saucepan over medium-high heat. Add olive oil; swirl to coat.
  2. Add onion and garlic to pan; sauté 3 minutes or until onion starts to brown.
  3. Add tomatoes, stock, oregano, and pasta in that order. Bring to a boil.
  4. Stir to submerge noodles in liquid. Cover, reduce heat to medium-low and cook for 7 minutes or until pasta is almost done. Uncover and stir in salt.
  5. Add spinach in batches, stirring until spinach wilts. Remove from heat, let stand 5 minutes.
  6. Sprinkle with cheese and serve!

Member Spotlight: Cathy

Since joining Peak 5 months ago, I have seen many improvements in my healthy – I have more energy, my blood pressure is down, I sleep better, and I am down quite a few pounds. When I joined Peak, it was never about “the number” or how many pounds I “lost,” it was about changing my eating habits and my lifestyle.

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Tyler has always made me feel welcome and worthwhile from day one. He has never judged me or made me feel like I wouldn’t succeed. He has been my steadfast supporter, my cheerleader, and my voice of reason when I needed it. I have truly enjoyed working with him and look forward to much more success under his guidance.

-Cathieann Rowland

How Do You Get The Sunshine Vitamin In The Wintertime?

Vitamin D is important for our bodies, but how can we get enough during the winter months?

Research has linked Vitamin D to decreased rates of cancer, osteoporosis, diabetes, heart disease, anxiety and depression. Vitamin D levels in the body are not as much of an issue during the summer when people are going outside. However, during the winter months, people spend a lot more of their time indoors due to colder temperatures and snowy days. This often leads to a drop in the body’s vitamin D levels.

But how can you get Vitamin D in the winter? Go outside! Even when there is snow on the ground, you can still get enough sun to boost your vitamin D levels. When you’re outside, let as much skin show as you comfortably can- your face, neck, and hands can get some sunshine. Go outside during “solar noon.” This is the time of day when the sun is at its highest point in the sky. When you’re outside, use your skin as a cue. If your skin starts to turn pink, you’ve had enough. Keep in mind that you don’t need to spend hours in the sun. Even ten minutes a day can help boost the level of vitamin D in your body.

We live in an area where the sun shines enough in the winter that vitamin D supplements may not be necessary. However, especially with supplements, we need to ensure that we don’t get “toxic” on vitamin D. A better way to get vitamin D is simply by eating more of the foods rich in this vitamin. There are a handful of foods that can help boost vitamin D levels. Good food sources include fatty fish such as salmon, tuna, mackerel, mushrooms, eggs, and vitamin D fortified foods such as milk. Wild salmon is a great source and just a small 4 ounce serving can give us more than enough of the recommend daily allowance. For those with dietary restrictions, any type of milk will do! Cow, soy, almond, and coconut milk are all vitamin D fortified.

Following these simple recommendations can help everyone enjoy the health benefits of vitamin D naturally not only during the winter, but all year long.