Lynbrook | New Hyde Park | NY

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Recipe of the Week: Grilled Fish Tacos

Serves 10-12
Ingredients:

Grilled Fish

  • 1 lb (454 g) tilapia fillets
  • 2 tablespoons (30 ml) lime juice
  • 1 tablespoon (15 ml) olive oil
  • 1 teaspoon (5 ml) smoked paprika
  • 1/2 teaspoon (2.5 ml) cumin
  • 1/2 teaspoon (2.5 ml) garlic powder
  • 1/2 teaspoon (2.5 ml) salt
  • pinch of cayenne

Spicy Coleslaw

  • 12 oz (340 grams) shredded coleslaw mix
  • 1/4 cup (60 ml) chopped onion greens
  • 2 tablespoons (30 ml) chopped cilantro
  • 1/2 to 1 jalapeno pepper, seeds removed, finely diced
  • 1 tablespoon (15 ml) lime juice
  • 1 tablespoon (15 ml) olive oil
  • 1 teaspoon(5 ml) liquid honey
  • salt & pepper to taste

Avocado Dressing:

  • 2 small ripe avocados
  • 2 tablespoons (30 ml) chopped cilantro
  • 2 tablespoons (30 ml) lime juice
  • 1 tablespoon (15 ml) olive oil
  • 1/2 teaspoon (2.5 ml) garlic powder
  • 1/4 teaspoon (1.25 ml) onion powder
  • 1/2 teaspoon (2.5 ml) salt
  • pinch cayenne pepper

Tacos:

  • 12 small gluten free corn tortillas

Instructions:

Grilled Fish:
1. Whisk together the lime juice, olive oil, paprika, cumin, garlic powder, salt, and cayenne. Place the fish fillets into a large re-sealable bag, and pour the marinade over top. Seal, and turn until all the fish is coated with the marinade. Refrigerate for 30 minutes. Do not marinade any longer, or the acid will begin to “cook” your fish.
2. Preheat the barbecue to medium-high heat. Grease the grate, and place the fish on. Grill the fish for about 2-3 minutes per side, or until it easily flakes with a fork.

Spicy Coleslaw:
3. Add the onion greens, cilantro, and jalapeno pepper to the coleslaw mix. Stir to combine. In a separate bowl, whisk together the lime juice, olive oil, honey, salt and pepper. Pour over the cabbage mixture, and stir until it is evenly coated.

Avocado Dressing:
4. Place all the ingredients into a food processor, or use an immersion blender and a tall narrow bowl. Process the mixture until it is completely smooth.

Tacos:
5. Heat the corn tortillas. I like to use a hot skillet with a tiny amount of oil in it, this only takes about 30 seconds per side.
6. Add some Spicy Coleslaw, Grilled Fish, and Avocado Dressing to each corn tortilla, and enjoy.

 

Find the original recipe from FaithfullyGlutenFree.com here!

Veggies v. Chips: Why Vegetables Always Win

Most nutrition advice we have read, suggests that we should be making healthy choices. We understand that when reaching for a crunchy snack, eating vegetables will be healthier for you than having potato chips. However, if we know what healthy food is why don’t we choose to eat it over eating something unhealthy?

Knowing how to eat healthy and regularly exercising are only half the battle. It’s not just about only knowing the information- it’s about applying it. So yes, it requires a little more work such as preparing food for a few days at a time. Setting yourself up for success will help you make the healthy choices. We often forget that the food you put into your body is what is fueling you. Ever hear the phrase “you truly are what you eat?” Your body’s energy level will increase if you eat the “veggies” v. “chips” because you are fueling yourself with the nutrients you need.

What nutrients do these vegetables provide?

  • Green beans: Vitamin C, Folic acid, iron, and Potassium
  • Cabbage: Vitamin C, Folic acid, Calcium, Potassium, and Fiber
  • Carrots: Beta-Carotene, Vitamin A, Vitamin K, and Potassium
  • Yellow Corn: Beta-Carotene and Lutein, B vitamins, iron, magnesium, potassium, and folic acid
  • Eggplant: fiber, potassium, manganese, and vitamin B1
  • Leeks: Fiber, Iron, Vitamin A, Vitamin C, and contain the cancer-fighting phytochemical diallyl sulfide
  • Peas: Protein, B vitamins, Vitamins C, Vitamin A, Manganese, Iron, Potassium, and Lutein
  • Peppers: beta-carotene; Vitamin B6, Vitamin C, Vitamin A, and Potassium
  • Sweet Potatoes: Vitamin A, Vitamin B6, Vitamin C, Iron, Fiber, Potassium, and Beta-carotene

What do these nutrients do for your body?

  • Vitamin A: fat-soluble, important for normal vision, the immune system and reproduction. It helps heart, lungs, kidneys, and other organs to work properly
  • Vitamin B1: also called thiamine or thiamin, is one of 8 B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which the body uses to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein.
  • Vitamin B6: also called pyridoxine, is a water-soluble nutrient that is part of the B vitamin family. B vitamins, including vitamin B6, help support adrenal function, help calm and maintain a healthy nervous system, and are necessary for key metabolic processes.
  • Vitamin C: is required for growth and repair of tissues in all parts of the body. It is essential for life and in healing wounds and maintaining the integrity of gums, bones, and teeth. Vitamin C is a water-soluble vitamin.
  • Beta-carotene: is the main safe dietary source of vitamin A, essential for normal growth and development, immune system function, and vision
  • Calcium: is a mineral that is needed by the body for strong bones, normal pulse rate, blood clotting, and the transmission of nerve impulses.
  • Fiber: Is the portion of plant food that cannot be digested by the body. Since it is not digested, it does not contribute any calories to the diet
  • Folic Acid is a type of B vitamin. Folic acid helps your body produce and maintain new cells, and also helps prevent changes to DNA that may lead to cancer.
  • Iron:  is an important component of hemoglobin, the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body. If you don’t have enough iron, your body can’t make enough healthy oxygen-carrying red blood cells.
  • Manganese: benefit to healthy bone structure, bone metabolism, and helping to create essential enzymes for building bones. It also acts as a co-enzyme to assist metabolic activity in the human body. Manganese also helps the formation of connective tissues, absorption of calcium, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, and metabolism of fats and carbohydrates.
  • Potassium: is a mineral that, helps muscles contract, helps regulate fluids and mineral balance in and out of body cells, and helps maintain normal blood pressure by blunting the effect of sodium. Potassium also may reduce the risk of recurrent kidney stones and bone loss as we age.

The food you eat can change your mood and makes you feel better both inside and out. Your mind is stronger then your taste buds. Think about your goals and your health when making nutritional choices and apply this knowledge to your meal planning.

“Knowing is not enough; We must apply. Willing is not enough; We must do.” –Bruce Lee

 

By Corynne Pereira

Recipe of the Week: Black Bean-Smothered Sweet Potatoes

Active Time: 15 minutes
Total Time: 20 minutes

Ingredients:

  • 2 medium sweet potatoes
  • 1 15-ounce can black beans, rinsed
  • 1 medium tomato, diced
  • 2 teaspoons extra-virgin olive oil
  • ½ teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ¼ teaspoon salt
  • 2 tablespoons reduced-fat sour cream
  • OR 2 tablespoons plain Greek yogurt
  • 2 tablespoons chopped fresh cilantro

Directions:

  1. Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425F until tender all the way to the center, about 1 hour.)
  2. Meanwhile, combine beans, tomato, oil, cumin, coriander and salt in a medium microwave-safe bowl; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
  3. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.

Nutrition Information:
Per serving: 308 calories; 7g fat; 13g fiber; 52g carbohydrates; 11g protein; 14g sugars

 

Original recipe from EatingWell.com can be found here!

Cycling Safety Tips

Now that the sun is finally shining, many of us are tempted to start spring cleaning and back into our outdoor routines. We want everyone to get outside for spring activities! As outdoor enthusiasts and sunshine advocates ourselves, we recommend heading outside for some hiking, biking, or just walking the dog! However, it’s important that we protect ourselves from anything that may sideline our activity for the upcoming summer. Bike safety is critical, so before hitting the open road- make sure you and your bike are ready to go.

Here’s a handy checklist to make sure your bike ride goes smoothly!

  • Always wear a helmet! This should go without saying, but it can save your life!
  • Be familiar with local rules and regulations! Always go with the flow of traffic and stay in appropriate bike lanes.
  • Be visible! Avoid riding at night, make sure all of your lights are in working order, and wear lightly colored clothing.
  • Check over your bicycle! Normal wear and tear happens to moving parts on a bike, check your breaks, tire pressure, lube up the chain and all the gears!
  • Be aware of others on the road; joggers, cars and other cyclists won’t always pay attention to you!
  • Know your limits! Not everyone can do black flips their first time out and that’s okay! Ride at a level that you feel comfortable.

Now that you’re all ready to go out, here’s a list of NY state parks with bike trails to get you started!

  • Bethpage State Park, Bethpage: A paved walking/ biking trail connecting Massapequa and Bethpage with gentle slopes and wonderful views of Massapequa nature preserve.
  • Long Beach Boardwalk, Long Beach: Oceanfront boardwalk with beach access, lit for day and night use.
  • Stillwell Woods Park, Woodbury: An expansive set of trails with varied levels of difficulty. Fun for all skill levels
  • Holtsville Ecology Center, Holtsville: An easy paved walkway through grassy hills with numerous exercise stations scattered throughout.
  • Caumsett State Park, Lloyd Harbor: 3 mile loop with spectacular views of Long Island’s north shore with backdrops though meadows, shoreline, woods and marshes.

Happy Cycling!

By Matt Rhodes, M.S.

 

Muscle Madness: Transversus Abdominis

The Exercise Physiologists at Peak Performance know all the muscles in the body, but which ones are our favorite?! Every week we will feature a different muscle- so you guys get an anatomy lesson and learn how to work that muscle!

Paul, what’s your favorite muscle?

Transversus Abdominis.  The transversus abdominis (TA) is a deep abdominal muscle you will never see and is the “unsung hero” of lower back/ core stabilization.

Where is this muscle?

This muscle is located in the abdominal region.  The muscle originates from few different areas; lumbar fascia, anterior two-thirds of the iliac crest, and the lateral two-thirds of the inguinal ligament.  The transversus abdominis inserts at the costal margin, aponeurosis of the rectus sheath, conjoined tendon to the pubic crest and pectineal line, 10-12 rib.  What this means is the TA essentially forms a custom back brace from the top of your hips up to the bottom of your ribs.

What does the muscle do?

The main function of the transversus abdominis, like all of the abdominal muscles, is stabilization.  Specifically, it acts to stabilize your core (low back and pelvis) before you start to move.  It also acts to compress the abdomen.

What is a good exercise to strengthen the transversus abdominis

Many of our clients have lower back issues and developing a strong foundation through proper TA training can help your lower back feel better and more functional.  With TA training you must master the basics first and make the mind body connection with this muscle.  Start with a simple TA bracing, think about “sucking in your gut.” To know you are performing the brace correctly a few things need to happen:  belly button must move straight back towards spine (NOT IN and UP, just IN), no movement of the pelvis or spine should occur.  Once you have mastered the brace, it can be added to other movements to increase synergistic stabilization of all abdominal muscles.  Giving you a rock solid core!

My favorite TA exercise is a ball rollout with TA brace.  Assume a plank position on a stability ball, feet should start slightly wider than shoulders.  Start with bracing the TA muscle, then slowly move your forearms forward rolling the ball away from body.  The key to this exercise is keeping the hips on the same level and not moving.  See how many good reps you can perform while holding the TA brace.  See your Physiologist for proper execution and progression.

Recipe of the Week: Crockpot Hawaiian Chicken

Prep time: 10 mins
Cook time: 4 hours

The perfect blend of sweet and savory. It’s flavorful, light, and a simple slow cooker meal. Try serving it in a Swiss chard wrap! You could also put it on a bed of greens, on top of a sweet potato, or over cauliflower rice. This recipe makes for great leftovers and can be served hot or cold.

INGREDIENTS

  • 1 lb. boneless skinless chicken breast
  • ½ lb. boneless skinless chicken thighs
  • ½ small onion, diced
  • 3 garlic cloves, minced
  • 8 oz. can crushed pineapple, slightly drained
  • ? cup coconut aminos (seasoning sauce)
  • 1 lime, juiced
  • ½ tsp. ground ginger
  • ¼ tsp. red pepper flakes
  • ½ tsp. sea salt
  • ¼ tsp. black pepper

Try making it into a wrap! You will need: Swiss chard leaves (or leaf lettuce), avocado slices, shredded carrots, shredded cabbage, green onions, sliced almonds, & fresh cilantro

INSTRUCTIONS

  1. Place chicken, onions and garlic in a slow cooker.
  2. In a small bowl, combine pineapple, coconut aminos, lime juice, ground ginger, red pepper flakes, salt and pepper. Stir to mix, and then add to slow cooker.
  3. Cook on low for 4-6 hours. Remove chicken from slow cooker and shred with two forks.
  4. Return chicken to slow cooker, stir to mix all ingredients, and set temperature to warm (or low) until ready to serve.
  5. Assemble Swiss chard wraps with desired ingredients.

 

Original recipe from therealfoodrds.com can be found here!

 

The Spring Cleaning Workout

After a long and cold winter, spring is finally here! It’s time to hang up those winter jackets in the back of the closet and break out the shorts and tank tops. With spring in full bloom, that means summer is fast approaching. You might want to spend some extra time cleaning out that closet and vacuuming when you realize just how many calories you can burn with spring cleaning!

New research shows that spring cleaning can burn over 3,500 calories when you clean for a total of approximately 16 hours. A 150 pound person can burn about 170 calories per hour doing light cleaning, such as dusting shelves or folding laundry. More vigorous cleaning activities, like scrubbing the floors, can burn up to 190 calories per hour. Cleaning can turn into a full body workout! Just by carrying loads of laundry up and down the stairs you are putting both your arms and legs to work.

 

Vacuuming (1 hour) 238 calories
Dusting (2 hours) 340 calories
Walking up/down stairs (20 min) 181 calories
Scrubbing the floor (1 hour) 258 calories
Cleaning/repacking cabinets (4 hours) 952 calories
Turning mattress/making bed (1 hour) 136 calories
Moving furniture (2 hours) 476 calories
Cleaning windows (3 hours) 612 calories
Cleaning doors (1 hour) 204 calories
Cleaning the bathroom (1 hour) 258 calories
TOTAL: 3,655 calories

 

Just like everything else.. the harder you work, the more calories you will burn. Ultimately, the number of calories each person burns during housecleaning will vary by individual. The intensity, duration of the activity, and weight of the person will play a factor in the exact amount of calories burned. If you haven’t done your spring cleaning yet, keep track of how long you do each activity over the course of a few days and see just how many calories you burn!

 

By Brandon Ayala

Taking Your Workouts Outside

Sick of exercising in doors? Well I have some good news for you, Spring has finally arrived! This means we can say goodbye to those days consisting of below-freezing temperatures and hello to some fun in the sun. There is a great week of weather ahead- are you itching it get outside to workout? And not just because of allergies… 

Although you may not realize, many activities we do outdoors can actually have a high caloric expenditure, possibly just as much as 30 minutes on your favorite inside cardio equipment.  Exercising outdoors is a great way to break the monotony, have some fun, and get a great workout.  Below is a list of many different ideas for some physical activity in the sun:

  • Going for a bike ride
  • Taking a jog
  • Brisk walking
  • Walking your dog
  • Rollerblading
  • Beach Volleyball – an hour can burn up to 200 calories
  • Tennis – 30 minutes can burn up to 200 calories
  • Golf (carrying clubs and walking to each hole) – an hour can burn anywhere from 300-500 calories
  • Pick-up Basketball game – up to 500 calories an hour

Try to get the whole family involved so you don’t have to exercise alone!  Not only will the family help motivate you to consistently stay active, but this is an ideal bonding experience and a great escape from our phones and other electronic devices.

If you’re searching for somewhere to bring the family on a weekend afternoon, some great places local to Peak Performance include the Long Beach Boardwalk and Hendrickson Park in Valley Stream!

 

By Anthony Locast