Lynbrook | New Hyde Park | NY

Nutrition

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!

Why You Should Rush to Go Greek

There are so many wonderful things nature brings us in the form of nutrients that one can feel overwhelmed when looking for the right snack. There are many choices when picking the right snack but with a little creativity you can find the perfect one for you! Maybe you like yogurt, but should you get the low fat yogurt, the plain yogurt, the Greek yogurt, or the one with all extra toppings?

Let’s talk about the facts.  Typically many people when shopping in the dairy section are conflicted between choosing from Greek yogurt or regular yogurt. With the rise in popularity, Greek yogurt has become a staple in many homes and rightly so! Compared to regular yogurt, Greek yogurt has more protein and less sugar than its competitor leaving you fuller.  On the other hand, regular yogurt typically contains twice the amount of calcium which is an important bone strengthening mineral. Regular yogurt is typically a cheaper price because its competitor requires more milk going into each cup.

SERVING: 1 cup (nonfat)     GREEK          REGULAR
Calories                                   133                  137
Total fat (g)                             0                      0
Sodium (mg)                           81                    189
Total Carbs (g)                        8                      19
Sugars (g)                                7                      19
Protein (g)                               23                    14
Calcium (mg) (%DV)              248 (25%)       488 (49%)
Potassium (mg) (%DV)           317 (9%)         625 (18%)

Yogurt can be a wise healthy choice regardless of whether you choose to purchase Greek or regular. The high protein content of Greek yogurt makes a filling snack while still being low in calories.  Both varieties have protein, calcium and probiotics (which help to keep your gut healthy and happy). Make sure when buying any yogurt you avoid flavors or toppings and go with the plain non-fat yogurt. Some flavored yogurts go as far as adding 8 grams of sugar. You can always sweeten it up with blue agave which is low on the glycemic index.

Greek yogurt can be enjoyed as a snack in between meals with maca powder, chia seeds and cacao nibs! How do you like yours?  Share with us your go-to healthy snack!

 

By Brandon Ayala, CSCS

Recipe of the Week: Three-Apple Chicken Salad

Three different apple varieties and pecans pump up the antioxidants in this tasty salad. Apples and celery are some of the best sources of fiber. Substitute canned tuna for a variation on this healthy recipe.

Prep: 25 minutes (plus 30 minutes for chilling)
Cook: 25 minutes
Yield: 4 servings (serving size: about 1 cup)

Ingredients:

  • 4 (4-ounce) skinless, boneless chicken-breast halves
  • 3/4 cup diced Gala apple (about 1/4 pound)
  • 3/4 cup diced Red Delicious apple (about 1/4 pound)
  • 1/2 cup diced Granny Smith apple (about 3 ounces)
  • 1/2 cup thinly sliced celery
  • 3 tablespoons chopped pecans, toasted
  • 1/4 cup light mayonnaise
  • 2 tablespoons reduced-fat sour cream
  • 1 1/2 teaspoons stone-ground mustard
  • 1 teaspoon minced fresh or 1/2 teaspoon dried tarragon
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper

Directions:

  1. Place chicken in a small saucepan and cover with water; bring to a boil. Cover, remove from heat, and let stand 15 minutes. Drain, cool, and coarsely chop chicken.
  2. Combine chicken, apples, celery, and pecans in bowl; toss gently to coat.
  3. Whisk together mayonnaise, sour cream, mustard, tarragon, salt, and pepper. Pour dressing over chicken mixture; toss gently to coat. Cover; chill at least 30 minutes.

Nutritional Information: Calories 246, Fat 12g, Protein 24g, Carbohydrates 13g

 

Original recipe from health.com can be found here!

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!

 

Recipe of the Week: Cucumber, Mango, & Chickpea Salad

Both quick and easy, this cold salad will get you ready for the warmer weather!

Prep Time: 8 minutes
Servings: 5

Ingredients:

  • 2 medium cucumbers, peeled and cubed
  • 1-2 mangos (about 8 ounces), pitted and cubed
  • 3 cups cooked chickpeas
  • ¼ cup raisins
  • ½ cup fresh mint, chopped

Dressing:

  • 2 tbsp olive oil
  • 3 tbsp fresh lemon juice
  • 1 small shallot, minced
  • Sea salt and freshly ground pepper

Directions:

  1. Cut the cucumbers and mango into small chunks about the size of the chickpeas. In large bowl, combine cucumbers, mango, chickpeas, raisins, and mint.
  2. In separate bowl, whisk together all dressing ingredients. Pour over salad, mix, and serve.

Nutrition:

  • Calories 271
  • Carbohydrates 42g
  • Fat 7g
  • Protein 10g
  • Fiber 9g

Muscle Madness: Rectus 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!

Brandon, what’s your favorite muscle?

The Rectus Abdominis, better known to most as “the abs.” However, this is only one of many abdominal muscles. 

Where is it located?

This muscle runs along the front of the abdomen starting  down at the pubic symphysis and connecting up to the breastbone and cartilage of the ribs.

What does this muscle do?

The rectus abdominis is responsible for flexion of the lumbar spine. It also tilts the pelvis forward improving the mechanical positioning of the postural muscles to help take the daily stress off the lower back.  If the abdominal muscles are weak, it can create high stress on the postural and other lower back muscles. This may cause difficulties or inefficiencies with squats, deadlifts and standing shoulder presses.  It is important to train the abdominal wall for all athletes, as well as, the general population.

What’s a good exercise for the rectus abdominis?

My favorite corrective exercise is the Swiss ball crunch. Make sure that the ball is properly inflated in order to maintain its curvature under the lower back.  If the ball flattens during the crunch, the lumbar spine will flex to a point that the rectus abdominis loses its mechanical advantage. When the ball is firm enough, the lumbar spine remains curved in its neutral arc. Begin seated on the Swiss ball and engage your core. While maintaining a neutral spine, lift your torso up keeping the chest up to the ceiling. Slowly come back down one vertebrae at a time!