Lynbrook | New Hyde Park | NY

holiday

Recipe of the Week: Coconut Lime Tilapia

This delicious recipe was quick and easy to make! Try serving it with a whole grain side to make it a well rounded meal for your family.

Ingredients

  • 3 limes, zested
  • 4 garlic cloves, minced
  • ¼ tsp pepper
  • 7 tsp of coconut oil, melted
  • 4 (4oz) tilapia fillets
  • 8 cups fresh spinach
  • ¼ c + 1 tbs of lime juice

Directions

1) Heat a large frying pan over medium heat. In a small bowl, combine lime zest, garlic, pepper, and 4 teaspoons of coconut oil.

2) Coat tilapia fillets with the oil mixture on both sides. Place fillets, two at a time, in the pan and cook for 3 to 4 minutes per side, until golden and crisp.

3) In a large bowl, toss spinach with the remaining 3 teaspoons of coconut oil and 1 tablespoon of lime juice. Divide among four serving plates with a fillet and drizzle with lime juice.

**You can sauté the spinach leaves also!

Nutrition

  • Calories: 196
  • Carbohydrates: 3g
  • Fat: 10g
  • Protein: 23g

 

Recipe of the Week: Mint Chocolate Chip Energy Bites

Serves: 20
Prep time: 20 minutes


INGREDIENTS 

  • 2 cups old fashioned rolled oats
  • 3 tablespoons cocoa powder
  • 1/3 cup creamy peanut butter
  • 3 tablespoons honey
  • 1 teaspoon peppermint extract
  • 1/3 cup mini semi sweet chocolate chips
  • 2 1/2 tablespoons water

 

DIRECTIONS
1.     In a large bowl mix together all ingredients VERY well with a spatula or wooden spoon. Roll into 20 balls. You will have to squeeze the mixture a lot to get them to stick together in balls.

2.   Store in a container in the refrigerator.

 

Original recipe can be found here!

 

Healthy Through The Holidays

The Holiday season is often one full of charity, giving, and putting others first. During this time period, it’s not uncommon to see people putting their health second without even knowing it. Additional stress, lack of activity, poor eating habits and improper sleep can catch up to those in the festive spirit resulting in weight gain, sickness or overall mood decrease. In order to avoid being a Grinch this holiday season, here are some tips and tricks to keep the pounds off and the smiles on:

  1. Set a Tentative Schedule.

Between visiting friends and family, poor travel conditions, or last minute shopping, we can often feel pressed for time during the holidays. Allow yourself 1-2 hours each week to get in some kind of physical activity, as well as some time to unwind.

  1. Get some Sleep.

Not getting enough sleep can add unnecessary stress and raise cortisol levels in the body, inadvertently causing weight gain and lowering your resistance to getting sick. If you’ve got a long day planned, make sure to get at least 6 and up to 8 hours of sleep the night before to avoid additional stress, poor mood, and a weakened immune system.

  1. Hydrate.

Colder weather can trick us into thinking we don’t need as much water. Carry a water bottle and try to drink at least 64 ounces of water a day (more if you’re active) to keep a happy, healthy body!

  1. Moderate Food and Alcohol Intake.

Although it may be hard, learning to politely refuse calorically dense food and drinks can pay off in the long run. Make sure to stock up on healthy snacks, fruits and vegetables at the grocery store instead of cookies, candies and treats to set yourself up for success.

 

By Matt Rhodes

Tips for Staying Healthy at Holiday Parties

Holiday party season is in full swing! Whether you are heading to the office party after work or gathering with friends over the weekend, your social calendar is filling up fast. Between party hopping and holiday shopping, it’s important to take time for yourself and stay focused on your health and fitness goals. Here are a few tips to keep yourself on track while still enjoying all the festive fun.

  1. Do not arrive on an empty stomach- showing up to a holiday party with an empty stomach can make it extremely hard not to overindulge before, during, and after dinner. Try and make healthy choices the morning of the party, having a healthy snack before you go can prevent mindless snacking on the not-so-healthy choices at the party later on!
  2. Enjoy a variety of food groups- try and add a healthy variety to your plate. Enjoy whole grain crackers with hummus or guacamole for a dip or unsalted nuts for a healthy snack. Try and fill up with fresh vegetables and fruit. For meals choose lean protein sources and trim excess fat from meats. Also go easy on sauces and gravy that can be loaded with saturated fat and sodium.
  3. Don’t drink your calories- drinks that are mixed with soda contain empty calories and a lot of sugar. Many beers are also high in calories. Eggnog, another holiday favorite is made with milk, eggs, and sugar, that makes it very fattening. Try and stick to water or seltzer and add fresh fruit or a splash of 100% fruit juice for a bit of flavor. Also try and stay hydrated if you are consuming beverages containing alcohol- check out our tips for healthy holiday beverages!
  4. Bake healthier- if you can, cut the sugar amount in half when baking, and add spices such as cinnamon and nutmeg for flavor rather than salt. Try baking apples with cinnamon and a little bit of sugar as a healthier alternative. Cut down on sugar and calories by skipping out on the whipped cream with your desserts.
  5. Try and keep your routine and stay active! Just because you have a holiday party later in the day does not mean that you have to skip out on your usual morning workout. With the busy holiday season it can be easy to fall out of your daily routine. Try and set aside time for exercise even during this busy time of the year, especially when you will likely be eating and drinking more than usual.

 

By Lisa Cassata

 

Recipe of the Week: Homemade Eggnog

Here is a healthier recipe for Eggnog that you can enjoy while cutting back on some of the calories, fat, and sugar!

Ingredients:

  • 2 cups skim milk
  • 1 teaspoon vanilla extract
  • 2 large eggs
  • 1/3 cup sugar
  • 1 teaspoon cornstarch
  • Freshly grated cinnamon, for garnish

Directions:
Heat 1 ½ cups milk and vanilla in a saucepan. Meanwhile, whisk eggs, sugar, and cornstarch in a large bowl until combined. Gradually add the hot milk mixture to the egg mixture, whisking constantly. Place back into saucepan over medium heat and stir constantly until eggnog thickens, about 5 to 6 minutes. Remove from heat and immediately add remaining ½ cup of milk. Pour into pitcher and chill until ready to serve. Garnish with cinnamon. Makes 6 servings

 

Original recipe can be found here!

Making Holiday Beverages Healthier

We all know it can be challenging to stay healthy and avoid weight gain during the holiday season. With parties approaching, there will most likely be an endless supply of food and drinks, it is difficult to resist the temptation to overindulge; however choosing a few healthier options can go a long way in cutting back some calories. When we think about holiday weight gain, many people’s first thoughts are about all the food we consume from snacks to large meals with family and friends and of course all the tasty desserts. However, a lot of calories come from the popular beverages that are always around for the holidays (both alcoholic and non-alcoholic). Not only are these drinks around at holiday parties, but about every coffee shop advertises their seasonal holiday drinks that can have large amounts of calories, fat, and sugar. Here are a few simple tips to follow to make those tasty holiday beverages a bit healthier!

  • Leave alcohol out of drinks when you can.
  • Skip on the whipped cream- that goes for your favorite Starbucks drink as well as your homemade hot chocolate! Whipped cream can add 60-70 calories to your drink and 6-7 grams of fat.
  • Try and skip out on the caramel drizzle, which can save you around 25 calories as well as added sugar.
  • Skip sugary ingredients in your apple cider drink and try adding that sweetness or spice in other ways with natural, healthier options such as nutmeg, cloves, cranberries, and cinnamon sticks.
  • Eggnog is a holiday classic that many people like to enjoy around the holidays, however what we might not realize is that the average 6-ounce eggnog drink can pack 435 calories and 30g of fat. Make this popular holiday beverage healthier by using low-fat or skim milk, using egg substitute, and opting for liquor free.
  • In drinks that call for chocolate, try and use dark chocolate rather than milk chocolate. Dark chocolate contains more flavonoids which can reduce inflammation. (The higher the cocoa content, the better)
  • Categorize those holiday beverages as desserts rather than drinks and you will be less likely to over indulge and drink more calories than necessary.
  • Mix drinks with low or no calorie options such as seltzer rather than soda, and make sure you stay hydrated by having a glass of water every other drink!

 

Check back this week for a recipe that puts a healthy spin on classic eggnog!

 

By Lisa Cassata

Recipe of the Week: Cranberry-Nut Chocolate Chip Cookies

Makes: 36 cookies
Serving Size: 1 cookie
Per serving: Calories 75, Fat 2.6g, Protein 1.4g, Carbs 12.1g

Ingredients:

  • 3/4 cup all-purpose flour (about 3 1/3 ounces)
  • 3/4 cup whole wheat flour (about 3 1/2 ounces)
  • 3/4 cup regular oats
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/4 cup dried cranberries
  • 2 1/2 tablespoons finely chopped walnuts
  • 2 1/2 tablespoons semisweet chocolate minichips
  • 3/4 cup packed brown sugar
  • 5 tablespoons butter, softened
  • 2 tablespoons honey
  • 3/4 teaspoon vanilla extract
  • 1 large egg
  • 1 large egg white
  • Cooking spray

Directions:

  1. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, oats, baking powder, and the next 5 ingredients (through chips) in a large bowl.
  2. Combine sugar and butter in a large bowl; beat with a mixer at medium speed until light and fluffy. Add honey, vanilla, egg, and egg white; beat well. Add flour mixture to sugar mixture; beat at low speed until well blended. Cover and refrigerate 8 hours or overnight.
  3. Preheat oven to 350°.
  4. Drop batter by tablespoonfuls onto a baking sheet coated with cooking spray. Bake at 350° for 10 minutes. Cool 2 minutes on pans. Remove from pans, and cool completely on wire racks.

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!