Peak Performance Fitness

Lynbrook | New Hyde Park | NY

members

Recipe of the Week: Grilled Steak with Chimichurri Sauce

Grilling season is in full swing! This steak is grilled to perfection, topped with chimichurri sauce and served with a side of tomatoes and green beans. Perfect to whip up for the whole family.
Total: 30 min
Cook Time: 15 min
Yield: 4 servings

Ingredients:

Chimichurri Sauce:

Directions:
  1. Place a double layered piece of heavy-duty foil on a tray or cutting board; fold and gather edge to form a rim. Toss the green beans and tomatoes on foil with 1 tablespoon olive oil; season with salt and pepper.
  2. Preheat a grill to medium. Lightly oil the grill grates and season the steak with salt and pepper. Slide the foil tray onto the grill; cook, tossing occasionally, until the beans char slightly and cook through, about 15 minutes.
  3. Meanwhile, add the steaks to the grill; cook until desired doneness, about 5 minutes per side for medium-rare. Remove steaks to cutting board to rest 5 minutes. Slice, and serve steak and the vegetables with the Chimichurri Sauce.

For the Chimichurri Sauce:

  1. Combine the garlic, vinegar, herbs, olive oil and water in small food processor; pulse until herbs are coarsely chopped. Season with salt and pepper.

Nutrition Information Per Serving:

Calories: 451
Fat: 29 grams
Carbohydrates: 9 grams
Protein: 37 grams

 

Original recipe from the Food Network can be found here!

Exercise and Osteoporosis

Osteoporosis is a bone disease that develops when the body loses too much bone mass, makes too little bone, or both. As a result, bones become weak and worst case, may break as a result of a fall. Peak bone mass is determined by sex, heredity family history, race, diet and exercise and about 60% of bone growth occurs during adolescence. Moderate exercise protects against osteoporosis, but too little exercise may cause osteoporosis. Inactivity may also cause bone loss, whereas weight-bearing exercises may maintain or help improve bone mineral density. There is a significant correlation between muscle strength and bone mineral density. Weight-bearing exercises have been proven to increase bone mineral density over time. These exercises include activities that make you move against gravity while staying upright. Weight-bearing exercises can be high-impact or low-impact.

High-impact weight-bearing exercises help build bones and keep them strong. If you have broken a bone due to osteoporosis or are at risk of breaking a bone, you may need to avoid high-impact exercises. Examples of high-impact weight-bearing exercises are:

  • Dancing
  • Jogging/running
  • Jumping Rope
  • Stair climbing
  • Tennis

Low-impact weight-bearing exercises can also help keep bones strong and are a safe alternative if you cannot do high-impact exercises. Examples of low-impact weight-bearing exercises are:

  • Using elliptical training machines
  • Walking (on a treadmill or outside)
  • Low impact aerobics class

Strength Training Exercises

These activities include moving your own body, weights or other resistance against gravity. Examples include:

  • Lifting weights
  • Using elastic exercise bands
  • Using weight machines
  • Lifting your own body weight

Balance Exercises

These improve your ability to hold yourself upright and help prevent falls. Examples include tai chi, yoga, and supervised stability exercises.

Remember to always check with your doctor before implementing an exercise routine.

 

By Louise Mills-Strasser, M.S., EP-c

Member Spotlight: Susan

 We love to highlight the success of our members! Here is the story of one client who has been working extra hard since joining Peak Performance Fitness. Read all about her accomplishments and check out her measurement changes!

Since starting at Peak, Susan has been successful in working towards her health and fitness goals. The Weight Loss Program has helped her not only jump start her weight loss, but develop healthy eating habits. Throughout the 12 week Weight Loss Program, Susan lost an estimated 3-4% loss in body fat. Susan also averaged around 9 lbs lost per month. Through a combination of consistent exercise, weekly one-on-one training sessions, and nutritional guidance, Susan has been able continue her weight loss success.

  • -Starting Body Fat %=40%
  • -Current BF %=34%
  • -Starting Weight=215 lbs
  • -Current Weight=190.8 lbs
  • -Net Weight Loss=25 lbs

Strength Training for Seniors

As we age, our bodies start to change, our priorities shift, and things start to hurt that never did before. Old adults often experience difficulty walking for distances, climbing stairs, or carrying groceries. These changes are largely due to muscle loss which mainly results from inactivity.

In order to help us stay strong and vital during older adulthood, we need to participate in regular strengthening exercises, which can help prevent osteoporosis and frailty by stimulating the growth of muscle and bone. Feeling physically strong also promotes mental and emotional health. Strength training exercises are easy to learn and are safe and effective for the older population. Strength training helps you maintain bone density, improve balance and coordination, reduce risk of falling, and maintain independence.

When starting an exercise routine, always consult your doctor first. It may be beneficial to work one-on-one with an experienced fitness professional to ensure you are performing appropriate exercises or if you have any orthopedic concerns. If starting on your own, start by focusing on exercises which utilize your own body weight, and learning the proper form. By doing so, you will build a base level of strength before adding extra challenges (i.e. resistance bands or dumbbells) into the mix.

Resistance training has been proven to be beneficial for individuals with chronic conditions. In some cases, certain symptoms may be relieved with regular exercise. Here are some of the benefits of common conditions in older adults:

  • Arthritis—Reduces pain and stiffness, and increases strength and flexibility.
  • Diabetes—Improves glycemic control.
  • Osteoporosis—Builds bone density and reduces risk for falls.
  • Heart disease—Reduces cardiovascular risk by improving lipid profile and overall fitness.
  • Obesity—Increases metabolism, which helps burn more calories and helps with long-term weight control.
  • Back pain—Strengthens back and abdominal muscles to reduce stress on the spine.

As always, we recommend that you please consult with your doctor before beginning any exercise program.

 

By Louise Mills-Strasser, MS, ACSM EP-c

Recipe of the Week: Kale & White Bean Soup

Servings: 6-8

Time: 1 hour

Ingredients:

  • 1/2 lb spicy chicken sausage, casing removed and thickly sliced
  • 2 medium sized golden beets, peeled and diced
  • 2 large carrots, diced
  • 1 stalk celery, diced
  • 1 leek, thinly sliced
  • 1 Tbsp olive oil
  • 2 quarts low-sodium chicken broth
  • 2 15-oz cans white beans, drained and rinsed
  • 1 large bunch green kale, chopped
  • 1 tsp salt
  • 1/4 tsp red pepper flakes
  • 1/4 tsp pepper

Directions:

  1. Heat the olive oil over medium high heat and add the thinly sliced leeks. Saute for five minutes then add sausage.
  2. Brown sausage, then add carrots, beets and celery. Toss to combine and continue cooking for another six minutes. Add kale and beans and cook until kale just starts to wilt.
  3. Add chicken broth, salt, red pepper flakes, and pepper and bring to a boil. Cover, reduce heat and simmer for 25 minutes.
  4. Serve with warm, crusty sourdough bread on the side

 

Original recipe from EatLiveRun.com can be found here!