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Enjoying the Holidays Without Over-Indulging

December 19, 2019

The holiday season seems like a never ending stream of social engagements, parties, shin digs, and nights out with friends. The repetitive socializing around food and drink can raise concern for someone who has a fitness goal in mind. The fear of over-eating, a fitness set back, or gaining weight is often at the root of why someone may not enjoy themselves, or not attend altogether. We know that consistently making the right choices will breed the best results, but there are misconceptions that one bad meal or one bad day will ruin any progress. Luckily, there are a couple of helpful strategies to help keep sane and smiling through the holiday parties.

  • One bad meal does NOT throw progress into a downward spiral. If you get a flat tire, do you panic and slash the rest of them? No, you replace that one bad moment and keep the journey going.
  • Emotional and mental health is still health. If a fitness journey cuts into being able to enjoy time with family, friends, or oneself, then the fitness goal needs to be adjusted.
  • Allowing for small breaks in a pattern of eating will leave space to have a treat without feeling the need to binge and “fall off the wagon.” One cookie at a party carries a lot less guilt than having 10 cookies at 3AM on a Tuesday.

Let’s worry less about what we’re eating between Christmas and New Year’s, when what matters is what we eat between New Year’s and Christmas. Sticking with good habits year-round allows for a healthy balance when the holidays come around.

Filed Under: News Tagged With: Athlete, christmas, Diet, Exercise, fall, Fitness, goals, hanukkah, health, healthy, healthy tips, holiday, holiday party, holidays, members, Nutrition, strength training, success, tips, weight loss, Winter, Workout

Recipe of the Week: Pumpkin Spice Superhero Muffins

October 24, 2019

“Superhero Muffins” are a staple from the cookbook Run Fast, Eat Slow written by elite runner, Shalane Flanagan, and chef & nutrition coach, Elyse Kopecky. This week, Shalane announced her retirement from professional running; so to celebrate her career, we are sharing this fall ready version of their famous muffins. (Learn more about Shalane here!)

Since it is Turkey Trot Training season here at Peak Performance, this week’s recipe is ready to fuel your body for a long training run on a Saturday morning (or Sunday if that’s your preference).

Makes 1 dozen

Ingredients:

  • 2 cups almond meal
  • 1 1/2 cups old-fashioned rolled oats
  • 1 tablespoon pumpkin pie spice
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 3 eggs
  • 1 1/2 cups pumpkin puree
  • 6 tablespoons butter, melted
  • 1/2 cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 1/2 cup raisins, walnuts or chocolate chips (optional)

Directions:

  1. Preheat oven to 350 degrees. Line a 12-cup standard muffin tin with paper muffin cups.
  2. In a large mixing bowl, stir together the almond meal, oats, pumpkin pie spice, baking soda and salt.
  3. In a smaller bowl, whisk together the eggs, pumpkin puree, butter, maple syrup and vanilla.
  4. Add the wet ingredients to the dry ingredients and stir until completely combined. If using raisins or chocolate chips, fold them in.
  5. Scoop the batter evenly into the muffin cups, filling them to the top.
  6. Bake for 32-35 minutes, until cooked through in the center and browned on top.

 

 

Recipe adapted from “Run Fast. Cook Fast. Eat Slow.” by Shalane Flanagan and Elyse Kopecky.

Filed Under: News, Recipes Tagged With: Athlete, Athletic Training, breakfast, Diet, eggs, Exercise, goals, healthy, healthy recipes, members, motivation, Nutrition, physiologists, recipe, recipes, running, Sports, sports performance, sprinting, success, tips, vegetables, walking, weight loss, Workout

Recipe of the Week: Zucchini Linguine in JETS Sauce

October 18, 2019

Shout out to Peak Performance Fitness member, Wendie, for sharing her family’s recipe this week! Serve up this zucchini linguine with shrimp for Sunday night dinner. It’s prepared in homemade sauce, appropriately named for some Sunday football – JETS Sauce!

Ingredients:

  • 2 cans crushed tomatoes
  • 5 cloves of garlic (whole)
  • 5 cloves of garlic (minced)
  • ½ minced onion
  • 2 Tbsp olive oil
  • 10 basil leaves (fresh)
  • 24 large shrimp (peeled & deveined)
  • 2 large zucchinis (spiralized or shredded)

Directions:

  1. In a large pasta pot, pour in 2 Tbsp of olive oil on low heat. Once the oil is hot, toss in the whole garlic cloves. Cook until lightly browns. Toss in the minced garlic and onions and cook for 5 minutes.
  2. Toss in the crushed tomatoes. Add in 10 basil leaves and cook uncovered for 45 minutes on medium heat mixing occasionally so that the sauce doesn’t burn.
  3. Add in the zucchini and mix together so the sauce covers it all. Place a lid on the pot and cook for 15 minutes, stirring occasionally.
  4. Add in the shrimp, mix together and keep covered for 5 minutes or until pink.
  5. Serve it hot & enjoy!

 

 

Filed Under: News, Recipes Tagged With: Diet, Exercise, fall, Fitness, goals, health, healthy eating, healthy recipe, healthy recipes, healthy tips, members, Nutrition, nutrition tips, physiologists, recipe, Sports Nutrition, success, tips, vegetables, weight loss, Winter, Workout, zucchini

Planning Healthy Meals for the Week

September 24, 2019

We asked Peak Performance’s own Exercise Physiologists about how they have created routine in their lives. From working out, to meal prepping to staying hydrated, read on for their best tips!

 

  1. Create a menu for the week by working around your schedule.

Which meals are going to be eaten at work/school? Are there any events where you may be home too late to cook? Any mornings where breakfast will be on-the-go? I try to pick one recipe for breakfast, maybe two for snacks, and three or four to cycle through for lunch and dinner. This helps create variety in my menu so I’m not bored of salads by Tuesday at dinnertime.

  1. Make a shopping list (and stick to it).

Once you have a menu of meals to prepare, it’s time to hit the grocery store. Do your food shopping from a specific list based on the recipe you are cooking and stick to that list – this will help avoid ice cream from ‘magically jumping’ in your cart. According to the Natural Resources Defense Council, the average American ends up wasting 25% of the food and beverages they purchase. By making that shopping list specific, you purchase just what you need to cook for the week based on your meal plan.

  1. Prepare your meals ahead of time to save time.

Ever hear of ‘Meal Prep Sunday’? Give yourself an hour or two over the weekend to cook in bulk so you have food prepared for a few days. Start by prepping all of the ingredients together, i.e. if two recipes call for chopped onion, chop it all at once; this will save time instead of going back to chop another 1/2 cup of something. When it’s time to get cooking, look at the recipes and stagger how they are going to be cooked in order to multitask. See what’s going to take the longest in the oven and get that going while work on another dish.

  1. Pack snacks (just in case).

I am a big fan of the second breakfast and always make sure I have something for the ‘witching hours’ between lunch and dinner. When packing your lunch box, add a healthy snack just in case that late morning or afternoon hunger strikes. If you have meals prepared, you will be less likely to reach for treats in the break room at work or head straight for the kitchen when you get home.

 

By Louise Mills-Strasser, MS

Filed Under: News Tagged With: Diet, Exercise, Fitness, goals, health, healthy, kitchen hacks, meal plan, meal prep, meal prep tips, members, motivation, Nutrition, recipe, salad, strength training, tips, vegetables, weight loss, weight loss tips, Workout

Recipe of the Week: Tomato Vegetable Gazpacho

September 18, 2019

The gym members at Peak Performance Fitness are also excellent chefs!

Thank you to JoAnn for sharing her recipe this week.

 

Ingredients:

  • 4 or 5 tomatoes (may be from a can)
  • 1 cucumber, peeled and seeded
  • 1 small onion
  • 1 pepper (I prefer red)
  • 1 clove garlic
  • 1 ½ cups tomato juice
  • 1 cup beef broth
  • 1 cup water
  • ¼ cup vinegar (I add some balsamic)
  • ¼ cup olive oil (I add to individual bowls on serving)

 

Directions:

  1. In food processor, start with onion then add garlic, peppers then cucumber then tomatoes. When pulverized put in bowl, add liquids and refrigerate.
  2. Serve cold with drizzle of olive oil.
  3. The longer it stays in the fridge the stronger the flavors. Will last at least 10 days.
  4. Enjoy!!

Filed Under: News, Recipes Tagged With: Diet, Exercise, fall, fall recipe, Fitness, goals, health, healthy, healthy recipes, members, Nutrition, recipe, success, summer, summer recipe, tips, vegetables, weight loss, Workout

Recipe of the Week: Herbed Lentil Quinoa Burgers

September 11, 2019

Big thanks to Peak Performance Fitness member, Barbara W., for sharing her recipe!

A great way to enjoy BBQ season and have a vegan meal that tags all your micro nutrient needs!

 

Ingredients:

  • 1 15 oz can red lentils
  • 1 cup Cooked Quinoa
  • 1 Small Carrot
  • ½ Bell Pepper, minced
  • 1 Scallion, Chopped
  • 2 TBSP Cilantro, Chopped
  • 2 TBSP Parsley, Chopped
  • ¼ TSP Salt
  • Fresh Ground Black Pepper
  • ½ Cup Cornmeal
  • 2 TBSP Olive Oil

Directions:

  1. Pulse the lentils and quinoa in a food blender until it holds together, if the mixture is too dry, add a tsp of water
  2. Transfer the mixture into a bowl and stir in the carrot, bell pepper, scallion, cilantro and salt and pepper
  3. Shape the mixture into 4 patties, refrigerate for an hour
  4. Spread the cornmeal into a shallow dish and dredge the burgers to coat
  5. Add the olive oil to a heated nonstick skillet
  6. Cook burgers until golden, about 5 minutes each side
  7. Serve however you like, on buns, over salad or plain as is!

Nutrition Facts:
Serving Size: 1 patty

  • 282 calories
  • 9g Fat
  • 42g Carbs
  • 12g protein

 

Filed Under: News, Recipes Tagged With: Diet, Exercise, fall, Fitness, goals, health, healthy, members, motivation, Nutrition, physiologists, quinoa, recipe, strength training, success, summer, tips, vegetables, weight loss, Workout

Tips for Making a Habit of Drinking Water

September 10, 2019

We asked Peak Performance’s own Exercise Physiologists about how they have created routine in their lives. From working out, to meal prepping to staying hydrated, read on for their best tips!

Developing a routine with hydration should be as essential as brushing your teeth in the morning or washing your face at night.  Too many people don’t hydrate their bodies enough on a day to day basis; this is why it’s one of the very first things we address when beginning an exercise program at Peak. Many times I will ask a client “how many cups on average do you think you have a day?” Many people will answer with “3 bottles a day” and point to the water bottle they have in their hand, whether it be an 8oz Poland spring or a giant Yeti 36oz.  Many people will admit they don’t get enough water, but somehow struggle with remembering to drink.  Others even claim they don’t want to be burdened with going to the restroom more frequently, but when I pry I find many of them are going to the restroom frequently at night but not during the day.  That is due to the body slowing down at night and renal function may to, but what about the waking hours?  Those missed opportunities to nourish your body, shouldn’t we focus on that? My general recommendation to new clients starting out is 8 x 8 oz cups per day; this is commonly more than they are used to. However, there are no actual hard and fast guidelines due to the fact that number depends on many factors such as body mass, the rate at which you sweat, heat and humidity, exercise intensity and duration.  Regardless of your water intake, since everyone’s is different, developing a routine in order to hit that mark every day is the key piece.

Reminders can be very helpful when developing a new habit.  I love setting a reminder in my phone, whether it’s for a meeting, remembering to wish my cousin good luck, and yes, drinking water. Each reminder has its significance in my life. Many times it’s the little things in life we take for granted; our bodies will continue to run even if we neglect it, but how can we increase its efficiency? What we don’t realize is that these unique systems that make up the human body are all integrated by the vast circulation that is dependent upon water.  Physiologically nothing would happen without the presence of water; therefore shouldn’t it be a higher priority?  Many of us drink a cup of coffee before we even have a cup of water in the morning.  Make hydration a priority in your life; add it as a reminder in your phone every hour to drink.

If you are utilizing a reusable water bottle, try this tip for holding yourself accountable: each time you drink your entire water bottle, place a rubber band around it.  This is a simple way to track your fluid intake throughout the day.  This will also give you an idea of how much water you normally drink on days when you are exercising light or hard and days when you are busy vs. days you are not busy.  Find out what’s holding you back from drinking more water because we all can use the extra hydration.

Brandon Ayala, CSCS

Filed Under: News Tagged With: Diet, Exercise, Fitness, goals, health, healthy, members, motivation, Nutrition, physiologists, recipe, success, Workout

Recipe of the Week: Summer Eggplant and Zucchini

September 5, 2019

Peak Performance’s members are really just of chefs who know how to cook & eat healthy.

Thank you to Donna P. for sharing her recipe!

 Ingredients:

  • 2 small eggplants
  • 1 small onion
  • 2 bell peppers
  • 1 tbsp minced garlic
  • 1 tsp Italian seasoning
  • 4 ripe tomatoes (about 1 pound)
  • ¼ cup fresh basil
  • Extra virgin olive oil

Directions:

  1. Cut eggplant into small chunks. Mince garlic. Finely chop onions.
  2. Coat sauté pan with Extra virgin Olive oil. Sauté eggplant and onion about 5 minutes on medium/medium low heat until starting to soften. Stir occasionally.
  3. While eggplant and onions are cooking finely chop bell peppers and cut zucchini into small chunks.
  4. Add peppers, zucchini, garlic and Italian seasoning to the pan. Stir to combine. Cook 5 minutes
  5. Chop tomatoes and add to the pan. Season with salt and pepper to taste. Add a shake of red pepper flakes. (Of course this is optional).
  6. Simmer on low until vegetables are tender. About 20 minutes. If there is too much liquid cook uncovered for last 5 minutes.
  7. Finely chop basil and stir into the vegetables. Adjust seasoning if needed.

Filed Under: News, Recipes Tagged With: Diet, Exercise, fall, Fitness, fruit, goals, health, healthy, healthy eating, healthy recipes, members, motivation, Nutrition, physiologists, recipe, salad, success, summer, tips, vegetables, weight loss, Workout, zucchini

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