Peak Performance Fitness

Lynbrook | New Hyde Park | NY

sports performance

Recipe of the Week: Moroccan Chicken Bowl

Serves: 4
Prep: 30 minutes

INGREDIENTS
BASE

  • Arugula

MOROCCAN CHICKEN

  • 1 tsp. sweet paprika
  • 1/2 tsp. ground cumin
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. salt
  • 1/4 tsp. Pepper
  • 4 (5-oz) boneless skinless chicken breasts
  • 1 tbsp. olive oil

TOMATO SALAD

  • 1 pt. cherry tomatoes, halved
  • 1 tbsp. olive oil
  • 1 sliced scallion
  • Pinch salt
  • Pinch Pepper

SWEET ‘N’ TANGY SLAW

  • 2 tbsp. cider vinegar
  • 1 tbsp. honey
  • 1/4 tsp. salt
  • 1/4 tsp. Pepper
  • 1/2 large head red cabbage, cored and shredded

QUICK PICKLED ONIONS

  • 2 tbsp. red wine vinegar
  • Pinch salt
  • Pinch sugar
  • small red onion, thinly sliced

DIRECTIONS

  1. Make chicken: Combine sweet paprika, ground cumin, cinnamon, salt, pepper, and pinch of red pepper flakes. Rub onto chicken breasts. Heat olive oil in a large skillet on medium. Cook chicken breasts until golden brown, 2 to 3 minutes per side. Transfer to oven and roast at 425°F until just cooked through, 9 to 11 minutes.
  2. Make slaw: Whisk together cider vinegar, honey, salt, and pepper. Toss with red cabbage. Let sit, tossing occasionally, at least 10 minutes or refrigerate up to 3 days.
  3. Make pickled onions: Whisk together red wine vinegar, sugar, and salt. Toss with small red onion. Let sit, tossing occasionally, for at least 20 minutes or refrigerate up to 3 days.
  4. Make tomato salad: Toss cherry tomatoes with olive oil, scallion, salt, and pepper.
  5. Assemble bowls: Combine arugula, chicken, tomato salad, slaw, and pickled onions in bowl.

 

Original recipe from Woman’s Day can be found here!

Are You Getting in the Way of Your Own Goals?

1. It’s Cold Out

Sounds like just another excuse. We come to the gym when it’s hot out, when it’s raining, when it’s sunny – so what makes this any different? Of course, we need to bundle up, but the walk from your front door to the car and the parking lot to the gym door is short. If the roads are safe to travel, the gym doors will be open for you.

2. Don’t Know what to Do

If you don’t have the knowledge to work out on your own, ask an Exercise Physiologist for guidance. They will help you get acquainted with every piece of equipment in the Fitness Center so you can get your body moving.

3. No Time

If the President of the United States has time to go for a run as the President of the United States—the rest of us have plenty of time to exercise.  A former president told Men’s Health magazine in an interview that he works out for 45 minutes, six days a week, and always on election days!

4. Nothing to Wear

It’s not a fashion show—the Fitness Center to get healthy and feel better.   Whatever you feel comfortable in works and a good pair of sneakers.  Enroll in a facility that has an environment that makes you feel good! As long as your clothing is loose and stretchy, you’ll be comfortable during your workout.

5. I Don’t Have the Energy

Tired all the time?  Start exercising and you won’t be.  Exercise helps increase energy levels during the day so you will sleep better at night – sounds like a great way to keep you motivated!

Recipe of the Week: Turkey White Chili

Prep: 15 min.
Cook: 70 min.
Makes: 6 servings (6 cups)

Ingredients

  • 2 tablespoons olive oil
  • 1/2 cup chopped onion
  • 3 garlic cloves, minced
  • 2-1/2 teaspoons ground cumin
  • 1 pound boneless skinless turkey breast, cut into 1-inch cubes
  • 1/2 pound ground turkey
  • 3 cups chicken broth
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 1 tablespoon minced jalapeno pepper
  • 1/2 teaspoon dried marjoram
  • 1/4 teaspoon dried savory
  • 2 teaspoons cornstarch
  • 1 tablespoon water
  • shredded Monterey Jack cheese and sliced red onion, optional

Directions

  1. In a large saucepan or Dutch oven, heat olive oil over medium heat. Add onion; saute until tender, about 5 minutes. Add garlic, and cook 1 minute more. Stir in cumin; cook 5 minutes. Add turkey; cook until no longer pink.
  2. Add broth, beans, jalapeno, marjoram and savory. Bring to a boil. Reduce heat; simmer, covered, for 45 minutes, stirring occasionally.
  3. Uncover; cook 15 minutes more. Dissolve cornstarch in water; stir into chili. Bring to a boil. Cook and stir 2 minutes. If desired, serve with cheese and sliced red onion.

Nutrition
1 cup: 288 calories
Per serving: 12g fat, 635mg sodium, 15g carbohydrate, 3g sugars, 29g protein.

 

Find the original recipe here!

Using Journaling & Scheduling as Tools for Success

The New Year begins with good intentions-plans for making positive changes to create a healthier lifestyle. However, these changes will not happen overnight and it’s important to know that progress and habits take time. So how can we stick to these plans? What tools can we use to be successful? Start with these tips to get starting journaling and scheduling in order to hold yourself accountable.

  • Tracking Progress

The New Year always starts off resolutions of new exercise programs and healthy eating habits. Many individuals begin a new exercise program with the best intentions, but may fall short of their goals. This can happen for a number of reasons, but often not seeing immediate results can be deterring. Maintaining an exercise journal helps a person keep track of progress. You are able to see firsthand how far you’ve come while sticking to a stead >exercise routine.

  • Making Gym Appointments

Doctor appointments, kid’s soccer games, work meetings- these all end up on the calendar. They are appointments which need to be kept, same as your gym appointments with yourself or your trainer. Keeping a schedule is more effective than just keeping a to-do list. When you carve out time for a specific activity or project, you’re far more likely to stick to it. If it’s not on the calendar, you may forget about it. Prioritize your agenda by scheduling time for the gym and adding it to the calendar.

  • Recording Nutrition Habits

Whether you are being honest with yourself or just knowing that someone (i.e. exercise physiologist or nutritionist) is going to read the journal, you are being held accountable. Food logs help make us self-aware of what are putting into our bodies-whether it’s too much or too little. Knowing that someone else is going to review the journal may also help us stay on the right path towards our goals. This journal can also be used to reflect back on successes or which areas still need improvement.

 

By Louise Mills-Strasser, M.S.

Building Accountability

We have all heard a million times how important exercise is for us but most of the time we would rather do just about anything else. Unfortunately, missing that one day can be a slippery slope and it may be difficult to get back on track. A great way to bypass this struggle is to find a workout partner. These people can come in many shapes and sizes but finding a buddy has been proven to result in an increase in attendance and adherence. Having an exercise partner works two ways as well. While you and your partner push each other, you also hold each other accountable and provide motivation for one another. Some partners can even push each other to new heights with a little friendly competition. That being said, not all partners are created equal and finding the right one can be a challenge.

When considering who can or cannot be your partner it is wise to compare your goals to theirs, your individual levels of fitness and whether they will be a true partner or a distraction. The best of partners tend to have an emotional connection with each other and a study published in Psychology of Sport and Exercise found that the exercise habits of people you know have a positive influence on your exercise habits.

Partners can be your friends/colleagues, a group or a trainer. Friends/colleagues work best for those who find it hard to get to the gym on their own. This dynamic works best when goals and fitness levels are fairly close. Sometimes, it can work when the fitness levels are different so long as the higher skilled partner can help the newer one while focusing on their own progression. The group setting is best for those who like to combine exercise and social time. Group classes are a great way to meet new people with fitness-minded goals. Lastly, working one-on-one with an Exercise Physiologist takes a load of the pressure off you. EP’s are able to motivate and support you, all the while developing a program that best benefits you. Whether you are experienced and struggling to get to the gym or a newcomer seeking some guidance, having an exercise physiologist to work with you can help you reach your goals.

 

By Julian C. Lee