Lynbrook | New Hyde Park | NY

Nutrition

Member Spotlight: Cathy

Since joining Peak 5 months ago, I have seen many improvements in my healthy – I have more energy, my blood pressure is down, I sleep better, and I am down quite a few pounds. When I joined Peak, it was never about “the number” or how many pounds I “lost,” it was about changing my eating habits and my lifestyle.

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Tyler has always made me feel welcome and worthwhile from day one. He has never judged me or made me feel like I wouldn’t succeed. He has been my steadfast supporter, my cheerleader, and my voice of reason when I needed it. I have truly enjoyed working with him and look forward to much more success under his guidance.

-Cathieann Rowland

Carbohydrates: Where Quality Matters

So what are carbohydrates and why are they important? Carbohydrates are the sugars, starches, and fibers found in fruits, grains, vegetables, and milk products. Carbohydrates are one of three main ways that the body obtains energy or calories. Carbohydrates, according to the American Diabetes Association, are the body’s main source of energy. An individual’s healthy diet should contain foods rich in carbohydrates since it provides the body with glucose; glucose is converted into energy to help with the body’s daily functions and physical activity. However, all carbs are not created equal. There are two types of carbohydrates: complex carbs and simple carbs.

Complex carbs are identified as fiber and starch, whereas sugar is a simple carb. Complex Carbs are the healthiest source of carbohydrates. These are known as unprocessed whole grains, vegetables, fruits, and beans. Complex carbs help the body by delivering vitamins, minerals, and fiber. Simple carbs are unhealthier sources of carbohydrates. Simple Carbs include white bread, pastries, sodas, and other highly processed or refined foods. Simple carbs are easily
digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes or heart disease.

Tips to Add Complex Carbohydrates to Your Diet:

  1. Start the day off right with healthy, whole grains in your breakfast. A key way to include more whole grains in your diet is by looking for foods which list whole grains as one of the first ingredients. If you cannot give-up cereal as a breakfast food, you should look for cereals that are above 4-grams in fiber and less than 8-grams of sugar.
  2. Breads that are rich in healthy carbohydrates. When choosing breads, make sure you pick breads that list the first ingredient as “whole.” Examples of this include whole wheat, whole rye, or some other whole grain.
  3. Bread isn’t your only option! Good alternatives to bread are whole grains in salad such as quinoa and brown rice.
  4. Forget the juice and choose whole fruits. Instead of choosing sugary juices try eating whole fruits. Fruits typically contain less sugar than juices and more fiber such as oranges.
  5. Choose beans over potatoes. Beans are excellent source of complex carbohydrates which are slowly digestive carbohydrates and keep you full longer. Potatoes on the other hand have been found to promote weight gain.

Simple carbs are any foods that are high in sugars. Foods to try to avoid:

  • Sodas
  • Cookies
  • Juices
  • Pie
  • Sugary Cereal

Complex Carbohydrates you should eat:

  • Broccoli
  • Apples
  • Quinoa
  • Beans
  • Whole grains

 

By David Daoud

 

What is the 80/20 Rule for Nutrition?

Often times we tend to struggle sticking to a meal plan or being consistent with our eating. This can be attributed to an abundance of things such as: boredom, lack of discipline, scheduling, etc. A meal plan should be simple and not require you to torture yourself on a day-to-day basis. Yes, eating “clean” may require giving up some of your favorite treats- it requires diligence. However, it should also be something that you learn how to enjoy and fit into your everyday life. This is where the 80/20 rule comes into play.

The 80/20 rule goes under the premise that if you are eating clean and healthy 80% of the time, then it is okay to be not so good or indulge a little the other 20% of the time. The 80% should include whole foods, vegetables, lean protein, and avoiding processed food. Now, this can be easily misconstrued; what the 20% really means is that it should be consumed once per week and not allocating 20% of each day to unhealthy foods. If you have about 21 meals each week (breakfast, lunch, dinner), maybe 3-4 meals are less healthy. Think of this as a more indulgent home cooked meal and not binging on fast food. This “20%” can also be called your “cheat meal.” Sometimes a well timed cheat meal can help you stay on track mentally.

A well timed cheat meal may balance the hunger hormones levels in your body, both of which are correlated with an increase in metabolism and aid in weight loss. One of these hormones, leptin is released into the body as you eat and leaves you with a satiated feeling. When leptin levels are low, ghrelin, the appetite hormone, levels are high. After you eat, ghrelin levels will drop as your digest, helping you feel satisfied. Another benefit of having a cheat meal may be that it gives you something to look forward to.

A meal plan is easy to stick to if you know that Saturday night you can indulge a bit for dinner. If you’re looking for a plan that you can stick to long term or trying to incorporate healthier eating, give the 80/20 rule a shot!

 

By Tyler Palmquist

Summer Food Swaps

Synonymous with summer are long days, warmer temps, and barbecues. Our social calendars become packed with events that often times mean unlimited food and alcohol. Suddenly our fitness goals seem out of reach- but your nutrition can still stay on track. Look for healthier options when attending a backyard party, or cook some of our swap options at your own barbecue.

It is important to shift your dietary intake with the seasons. So the next few months are all about light, cooling foods as the temperature rises. Fill your diets with more raw fruits and vegetables. Be sure to include things like watermelon, strawberries, cucumbers, tomatoes, summer squash, and peaches.

Here are some of our favorite summertime swaps!

Typical Foods: hamburgers, hot dogs, potato salad, macaroni salad, baked beans, potato chips, brownies, chips, margaritas, lemonade, condiments

Swap Options: turkey burgers, veggie burgers, cauliflower salad, summer corn salad, bean salad, watermelon feta salad, black bean brownies, spritzers, cocktails, guacamole, hummus, salsa

Recipe of the Week: Mushroom Burger

Total Time: 40 minutes
4 servings

INGREDIENTS:

  • 4 large Portobello mushrooms caps, wiped cleaned
  • 3 tablespoons balsamic vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon coarsely ground black pepper
  • 1/2 cup plain nonfat Greek-style yogurt
  • 1 tablespoon chopped fresh rosemary
  • 1 lime, zested and juiced
  • 4 large slices whole-grain bread, each cut in half
  • 1 cup baby arugula
  • 1 large tomato, cut into 8 slices
  • 1 red onion, thinly sliced
  • 1/2 cup roasted red pepper strips, drained

DIRECTIONS:

  1. Preheat the grill to medium-high heat.
  2. Place the mushrooms in a baking dish or pie plate. Whisk together the vinegar, oil, salt and pepper until blended. Brush the mushrooms with the vinegar mixture; let stand for up to 15 minutes.
  3. Place the mushrooms on the grill rack and grill until tender, 4 to 6 minutes per side. Transfer to a plate.
  4. Meanwhile, combine the yogurt, rosemary and zest and juice of the lime in a small bowl until blended. Brush the bread slices with the yogurt mixture. Layer half the slices with the mushrooms, arugula, tomatoes, onions and red pepper strips. Top with the remaining bread slices. Serve immediately.

 

Recipe of the Week: Stuffed Red Peppers

We used quinoa in this recipe but you may substitute brown rice. In addition, many add ground beef or turkey to their stuffed peppers. Keep in mind any alterations to the recipe below changes the nutritional information.

Cook Time: 20 min
Prep Time: 15 min
Serves: 6

Ingredients:

  • 2/3c quinoa, rinsed and drained
  • 6 red bell peppers
  • 1 T olive oil
  • 3/4c diced carrots
  • 1/2c diced red onion
  • 1 10oz package of frozen spinach, cooked and drained
  • 1 15oz can red kidney beans, rinsed and drained
  • 1 10oz can of diced tomatoes
  • 1 teaspoon chili powder
  • 1/2c grated mozzarella cheese

Directions:

  1. Preheat oven to 350* F. Boil 1 1/3 cups water in a saucepan; add quinoa. Reduce heat, cover, and simmer for 15 minutes. Keep covered; set aside.
  1. Remove pepper tops, stems, and seeds. Bring a large pot of water to a boil. Add peppers; boil for 5 minutes, and drain. Heat oil in a skillet over medium heat. Add carrots; cook for 3 minutes. Add onion; cook for 5 minutes. Stir in spinach, beans, and tomatoes. Remove from heat and mix in quinoa and chili powder.
  1. Fill peppers with quinoa mixture and place upright in a baking dish. Sprinkle with cheese. Add just enough water to form a thin layer in bottom of the dish. Bake for 20 minutes or until tops are lightly browned.

 

Nutrition:

  • 1 pepper (1/2 pepper)
  • Calories: 254 (127)
  • Carbs: 38g (19g)
  • Fat: 6g (3g)
  • Protein: 12g (6g)

What is My Ideal Percent Body Fat?

We often speak with clients about their body composition and how it can be improved. As a part of our Weight Loss Program, not only do we record changes in body weight, but body composition, too. Body composition is a term used to describe the percentages of fat, bone, water and muscle in human bodies. The simplest way to analyze this is by using a two compartment model: fat mass and fat free mass.

Body fat percentage is a measure of your fat v. fat free mass. Fat mass is calculated as the percentage of your body weight that is fat. Fat free mass is made up of everything else- muscle, bones, organs, etc. There is a certain amount of fat that is necessary for our bodies to carry out daily functions. This is called essential fat and is different for men and women. Essential body fat is about 3% for men and 12% of body mass for women. Women’s bodies require more essential fat than men because of childbearing and hormonal functions.

Body fat percentage can be calculated numerous ways, but the primary method we use at Peak is with skinfold measurements. Skinfold measurements are taken at specific locations on the body, then the numbers are plugged into a formula to give an estimated percent body fat. Body fat norms are different for men and women and change with age. It is important to note that these are simply norm charts, but you need to determine what is normal for you. Everybody is different and tracking changes in body composition is a healthy way to determine your own norm!

Be careful not to confuse percent body fat with a BMI measurement. BMI, or Body Mass Index, is a height to weight ratio, measured in kg/m^2. Your BMI categorizes this number from underweight to obese based on your height and weight. While it is a measure of body composition, the primary purpose for BMI is to classify your risk of developing cardiac or metabolic disease based off your score.

If you’re interested in knowing more about your own body composition, ask your physiologist to calculate these measurements and discuss the results!

 

By Louise Mills-Strasser

Iron: Deficiency, Food Sources, and Its Role in the Body

We have found that many of our clients or someone they know has experienced iron deficiency. Have you ever wondered what role iron plays in the body? Do you know what factors contribute to iron deficiency? Are you aware of what foods provide excellent sources of iron?

Iron is a mineral that is needed for all body functions, and every cell in the body contains and requires iron. The most significant role iron plays in the body is oxygen transport and storage. Roughly 75% of our iron is found in the blood in the form of hemoglobin and about 5% in the form of myoglobin. Hemoglobin is a protein-iron compound responsible for carrying the oxygen from our lungs to the rest of our body. Myoglobin is a form of hemoglobin that is found in the muscles and is responsible for carrying and storing oxygen for the muscles, specifically the skeletal and cardiac muscles. The less iron we have, the less hemoglobin is produced, and therefore less oxygen is delivered to our tissues. Iron also has a role in energy production and is present in a variety of enzymes that aid in chemical. In addition, iron aids the immune system in maintaining its function.

The largest factor that contributes to iron deficiency is the inability to adequately obtain appropriate levels from the diet. Iron is the most common single nutrition deficiency in our population, with the most significant deficiencies found in menstruating women. Men have a reserve of about 1000mg and a loss of about 1mg a day. Menstruating women on the other hand have a reserve of 200-400mg with a loss of 1.5-2.4mg per day. Other factors that contribute to iron deficiencies include low stomach acid, removal of a part of the stomach, malabsorption syndromes, calcium phosphate salts, tannic acids, antacids, and phytates.

Hypochromic microcytic anemia, also known as iron deficiency anemia, is the most common deficiency. The red blood cells are smaller than normal, and they are paler in color due to decreased levels of hemoglobin. The decreased hemoglobin results in oxygen starved tissues which then present symptoms including listlessness, difficulty swallowing, paleness, heart palpitations with exertion, and a general lack of well being. Even with the absence of anemia, decreased levels of iron are detrimental to your health. Symptoms include decreased learning ability, decreased endurance, fatigue, decreased tolerance to cold, depression, hair loss, brittle nails, headaches, and a craving for salt.

Iron in food comes from two different forms: heme iron and non-heme iron. Heme iron comes from animal flesh, while non-heme iron is found in plant food and dairy products. The absorbability of iron in different food varies according to the source. Organic iron found in red meat is the most absorbable at about 10-30%. Inorganic iron found in plant products is only absorbable at about 2-10%. The best 6 sources of iron are high in other nutrients that help aid iron absorption. For example, iron rich green vegetables are also high in vitamin C, copper, and manganese which all aid iron absorption. Shrimp, venison, and beef are also high in absorption boosting amino acids. Cooking in cast iron cookware has also been shown to enhance absorption. Some of the best food sources other than meat include spinach, Swiss chard, tofu, soybeans, pumpkin seeds, shrimp, lentils, olives, and herbs.

There are numerous guidelines that quantify the amount of nutrients that we need on a daily basis. The RDA is 18mg for women under the age of 51 and 8mg for men and women over the age of 51. The ODI for iron is 15-25mg for men and 18-30mg for women. While supplementation can be helpful, it is important to consume our minerals and vitamins through a whole food diet. Track your food for a week and calculate the mineral and vitamin intake to identify deficiencies in your diet.

 

By Pamela Geisel

References
Lieberman, S & Bruning, N. (2007). The Real Vitamin & Mineral Book. (4th edition). New York: Avery.
Mateljan, G. (2007). The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. (1st edition). Washington: GMF Publishing.
McGuire, M & Beerman, K. (2013). Nutritional Sciences from Fundamentals to Food. (3rd edition). California: Woodsworth.