Lynbrook | New Hyde Park | NY

Nutrition

Recipe of the Week: Herbed Lentil Quinoa Burgers

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

 

Tips for Making a Habit of Drinking Water

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

Recipe of the Week: Summer Eggplant and Zucchini

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.

Tips for Establishing a Healthy Routine

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!

What is a routine and why is it important to me?

Not to be confused with a popular French Canadian dish, a Routine is a task or behavior performed regularly. It can be daily, weekly, monthly, or yearly- and it can be anything from brushing your teeth, to changing the oil in your car, or getting to work and the gym. Each task is some part of every person’s life to some degree of regularity. In relative terms, a routine is what’s considered a normal pattern for someone. Although the “normal” can vary from person to person, it provides structure, familiarity and helps to form habits that can save time and energy (two of our most valuable resources).

How would I set up a routine to benefit my life?

Routine behavior is almost autonomous, meaning that we don’t give it much active thought from to start and finish. For this reason, it can be tricky to consciously kick an unhealthy pattern out for a more beneficial one. Some tried and true methods for positive routine forming involve some thought organization, a bit of planning, and most importantly time and patience.

First: Recognize the behavior that you would like to change or add. Write it down. Next: Take some time and write down your daily routine, then find out if your new goal or task fits into your current routine, and write it in. If the change is drastic, you may want to break it into smaller steps to make the transition easier. The difficult part of this process is taking the conscious effort over the next few days and weeks to perform that task as it fits. With consistency and repetition, that new task or behavior will become a habit, streamlining your life into a healthier version of itself.

 

By Matthew Rhodes, MS

Recipe of the Week: Grilled Pork Chops with Fresh Nectarine Salsa

Time: 33 minutes
Yields: 4 servings

Ingredients:

  • 2 nectarines, pitted and diced
  • 1 ripe tomato, seeded and diced
  • 1/4 cup diced onion
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon crushed red pepper flakes, or to taste
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • salt and ground black pepper to taste
  • 2 tablespoons olive oil
  • 8 (4 ounce) boneless pork loin chops

Directions:
Prep: 25 min
Cook: 8 min

  1. Preheat an outdoor grill for medium-high heat. Lightly oil grate, and set 4 inches from the heat.
  2. To make the salsa, place the nectarines, tomato, onion, cilantro, lime juice, and red pepper flakes in a bowl; toss to blend. Season to taste with salt. Cover, and refrigerate 30 minutes to blend flavors.
  3. Stir the cumin, chili powder, salt, and pepper together in a small bowl. Place the olive oil in a small bowl. Brush the pork chops with oil, and season both sides evenly with the cumin mixture.
  4. Place pork loin chops on the preheated grill. Cook until lightly browned and juices run clear, about 4 minutes on each side. Place pork chops on serving plates, and top with a generous spoonful of salsa.

Nutrition Facts:
Per Serving: 419 calories
18.3 g fat; 10.8 g carbohydrates; 51.2 g protein; 130 mg cholesterol; 92 mg sodium

 

Original recipe comes from AllRecipes.com & can be found here!

 

Recipe of the Week: Sneaky Veggie Turkey Meatballs

Prep Time: 10

Cook Time: 22
Total Time: 32 minutes
Yield: about 20

The texture you expect from a traditional meatball, but with added nutrition of veggies, your whole family will love these.

INGREDIENTS

  • 1/2 cup carrots, roughly chopped
  • 1/2 cup parsley leaves, lightly packed
  • 1 small onion, peeled and halved
  • 1/2 cup Italian flavored breadcrumbs
  • 1 pound ground turkey
  • 1 egg
  • 2 tablespoons milk
  • 1/2 teaspoon salt
  • 1/2 cup grated Parmesan

 INSTRUCTIONS

  1. Preheat the oven to 375 degrees F and line a rimmed baking sheet with foil. Coat with nonstick spray. Place the carrots, parsley, and onion into a food processor. Grind well, stopping to scrape down the sides of the bowl as needed.
  2. Add the remaining ingredients and grind to combine into a smooth mixture. Portion into 2-tablespoon size meatballs and place on the prepared baking sheet.
  3. Bake for 22-25 minutes or until cooked through. Serve with warm marinara sauce and pasta as desired.

 

 

Original recipe can be found here!

Recipe of the Week: Flavorful Chicken Fajitas

Ingredients:

  • 4 tablespoons canola oil, divided
  • 2 tablespoons lemon juice
  • 1-1/2 teaspoons seasoned salt
  • 1-1/2 teaspoons dried oregano
  • 1-1/2 teaspoons ground cumin
  • 1 teaspoon garlic powder
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon crushed red pepper flakes, optional
  • 1-1/2 pounds boneless skinless chicken breast, cut into thin strips
  • 1/2 medium sweet red pepper, julienned
  • 1/2 medium green pepper, julienned
  • 4 green onions, thinly sliced
  • 1/2 cup chopped onion
  • 6 flour tortillas (8 inches), warmed
  • Optional: Shredded cheddar cheese, taco sauce, salsa, guacamole and sour cream

Directions:

  1. In a large bowl, combine 2 tablespoons oil, lemon juice and seasonings; add the chicken. Turn to coat; cover. Refrigerate for 1-4 hours.
  2. In a large skillet, sauté peppers and onions in remaining oil until crisp-tender. Remove and keep warm.
  3. Drain chicken, discarding marinade. In the same skillet, cook chicken over medium-high heat for 5-6 minutes or until no longer pink. Return pepper mixture to pan; heat through.
  4. Spoon filling down the center of tortillas; fold in half. Serve with toppings as desired.

Nutrition:

1 fajita: 369 calories
15g fat, 30g carbohydrate (2g sugars, 1g fiber), 28g protein

 

The full recipe can be found here!

Recipe of the Week: Chicken, Avocado and Mango Salad

PREP TIME:15 mins
TOTAL TIME:15 mins
YIELD: 4 servings

INGREDIENTS:

  • 12 oz grilled chicken breast, sliced (from 1 lb raw)
  • 1 cup diced avocado
  • 1 cup diced mango, from 1 1/2 mangos
  • 2 tbsp diced red onion
  • 6 cups baby red butter lettuce

FOR THE VINAIGRETTE:

  • 2 tbsp olive oil
  • 2 tbsp white balsamic vinegar
  • salt and fresh cracked pepper to taste

INSTRUCTIONS:

  1. Whisk vinaigrette ingredients and set aside.
  2. Toss avocado, mango, chicken and red onion together.
  3. Fill a large salad platter with baby greens or divide on 4 small dishes.
  4. Top with chicken/avocado mixture and drizzle half the dressing on top.
  5. Serve with remaining dressing if desired.

 

Serving: 1 salad, Calories: 258kcal
Carbohydrates: 12g, Protein: 21g, Fat: 14.5g,
Sodium: 62mg, Fiber: 4g, Sugar: 6g

 

This recipe is originally from SkinnyTaste.com! Find this and other great recipes here!