Lynbrook | New Hyde Park | NY

holidays

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!

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

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

 

The Right Mindset for the Holidays

The holidays are quickly approaching and we are thinking about all the delicious food that comes with the holidays. It’s important to set your brain up for success, too! It’s time to establish a game plan for keeping your mind and body healthy is during this time of year.

The clients who are the most successful with staying healthy are the ones that plan in advance. Getting your mind to learn how to think healthy is the first step to getting your whole body to be healthy. Break it down into three steps to establish healthy ways of thinking:

  • Anticipate the day or event where you are going to enjoy eating with the family. Keep up with your workout routine before and continue your healthy eating habits. One day of indulging should not ruin all you have accomplished. If you know a big meal is coming, don’t react to a bad meal and then try to workout because you feel guilty about it. You should be able to enjoy the holidays and stay focused on your goals.
  • Plan what you are going to eat for the week in advance. Put your food in containers for the next few days at a time. This is important because it makes it easier to eat healthy and use portion control. If you take two days of your week for an hour each day to prepare your food, the rest of the week is easy. Hold yourself accountable for your actions- you are the only one that can control what you eat. Do your best to maintain a positive and healthy mindset!
  • Enjoy the holidays with your loved ones! The happier you are, the more you will want to take care of yourself. If you do the first two steps, this last step is easy! Don’t feel guilty about enjoying a cookie or two, but don’t eat the whole tray. Savor the foods you enjoy and eat them slowly. Appreciate the time you get to spend with your loved ones. You know how hard you worked up until this point and you deserve to enjoy the holidays!

A healthy mind set is just thinking about you and your health before you think about quick and easy. The saying goes “nothing worth having comes easy;” with hard work and consistency, you will truly appreciate the goals you achieve vs. having something handed to you.

The holidays are not a hard time to stay healthy if you truly want to be. Hold yourself accountable and be positive about your ability to control what you eat and do. If you exercise through the holidays you will feel so good about yourself and your New Years will be better then ever.

 

-Corynne Pereira, MS, CSCS