Lynbrook | New Hyde Park | NY

strength training

Recipe of the Week: One Pot Pumpkin Chili

Prep Time: 10 minutes
Total Time: 35 minutes
Servings: 8

Ingredients

  • 1 lb grass fed ground beef
  • 1/2 lb organic ground pork or turkey, or all beef if preferred
  • 1/2 tbsp coconut oil to brown the meat
  • 1 medium onion diced
  • 1 large green pepper diced
  • 3 cloves garlic minced
  • 1/2-3/4 tsp sea salt adjust to taste, plus some to sprinkle on meat
  • 1 28 oz can crushed tomatoes
  • 1 14.5 oz can diced tomatoes not drained, no salt added
  • 1 15 oz can pumpkin puree
  • 2 tsp ancho chili powder
  • 3/4 tsp smoked paprika
  • 1/4 tsp chipotle chili powder
  • 1 tsp cumin
  • 1 1/2 tsp pumpkin pie spice
  • Chopped fresh cilantro for garnish if desired

Instructions

Stovetop directions:

  1. Heat a large deep skillet or Dutch oven over medium high heat and add coconut oil. Add the beef and pork, breaking up clumps to evenly brown. Once 2/3 done, drain fat (leave a bit) and add onions and peppers. Stir and continue to cook 2 minutes or until beef is browned and onions and pepper start to soften. Do not drain any more fat. Add garlic, stir, and cook another minute.
  2. Lower the heat and add the crushed tomatoes, diced tomatoes, pumpkin, 1/2 tsp salt and all spices. Stir to combine well, then raise heat to bring to a boil. Once bubbling, lower heat to a slow simmer, cover, and allow to simmer for at least 15 minutes (and up to 45) to thicken and combine flavors. The flavor will only get better the longer this chili simmers, which makes it great for leftovers too.
  3. Garnish with cilantro and avocado if desired and serve.

Slow cook directions:

  1. Brown the beef and cook the onions, peppers and garlic as directed, then transfer to your slow cooker and add remaining ingredients. Cook on low for 4 hours.

Calories: 218
Fat: 15g
Carbohydrates: 3g
Protein: 15g
 

Original recipe from Paleo Running Momma can be found here!

Cholesterol: The Good & The Bad

Increased exercise and a healthy diet can create positive changes within your body other than just losing weight. Cholesterol levels are just one of many indicators for cardiovascular disease. While those who are overweight have a higher risk for developing cardiovascular disease, those people are not the only ones at risk. Nutrition and exercise play a large part in one’s cholesterol levels. High cholesterol means that there is an imbalance of fats circulating in the blood stream. Cholesterol is a fatty substance that your body uses to make hormones and metabolize food. Low-density lipoprotein (LDL) is referred to as the “bad cholesterol.” A high LDL level may put you at risk for cardiovascular disease. This type of cholesterol is linked to a buildup of plaque within the arteries, which can eventually obstruct proper blood flow to the heart and other organs. High-density lipoprotein (HDL) is the “good cholesterol” which carries cholesterol from other parts of your body back to your liver and it will remove the bad cholesterol from your body. Higher HDL levels have proven to protect against heart disease. Triglycerides refer to fat content in the blood. This is the kind of fat that people eat, which found mostly in vegetable oil and animal fats.

High cholesterol, however, is not always associated with your weight. Several factors play a role in your cholesterol levels including exercise, nutrition, and genetics. These factors combine to form a baseline for one’s risk of developing high cholesterol. Consuming a diet that is high in fat, such as high-fat meats, fried foods and high-fat cheeses, will increase your risk of developing both high cholesterol and obesity.

Making small changes to your nutritional habits and exercise routine may help to reduce your cholesterol. Instead of focusing on changing your caloric intake, be mindful about the types of foods you eat which will help contribute to healthier cholesterol levels. Regular exercise may also contribute to increasing your good cholesterol levels. However, if weight loss is also a concern, research studies suggest that weight loss may help reduce your LDL and triglyceride levels, while increasing HDL.

 

By Louise Mills-Strasser

 Weight Loss and Joint Health

The joints of the body are junctions that connect bones. Their main functions allow us to bear weight, and give us the ability to move. Because of these functions, joints are constantly under stress and eventually begin to deteriorate; and for those who are obese or even slightly overweight, the stress on joints is even greater which can accelerate joint deterioration.

The joints that take the brunt of the effects are the weight-bearing joints, like our hips and our knees. The more weight we carry, the more stress that goes through these joints, therefore incurring more damage. For each pound of excess weight, there is about 4 pounds of pressure exerted on the knees. So an individual who is 20 pounds overweight, has about 80 pounds of extra pressure going through their knees! If you then factor in all the steps you take, and stairs you climb etc., you can imagine the amount of stress those weight-bearing joints are receiving.

If you are already suffering from severe joint damage (osteoarthritis), and are at the point where you need or recently had joint replacement surgery, it is still important to monitor your body weight! Losing weight before surgery can lessen the chance of complications during the operation, as well as help cut down recovery time after the surgery is complete. Losing weight after the operation can also aid in a quicker recovery and also reduce the risk of damage to the artificial joint.

So how do we save our joints?

Start today by making healthy choices to reduce body weight. Proper nutrition in conjunction with exercise can aid in weight loss and reduce stress on joints. Weight training will strengthen the muscles and bones around those weight- bearing joints. The better the ability of our muscles to control our weight through movement, the less stress our joints will have to endure.

 

By David McCalla

The Effects of Exercise on Psychological Well-Being

Cardiovascular Training (aka “cardio” or “endurance training) refers to positively stressing the heart muscle by elevating our heart rate through prolonged, repetitive activity.  This form of activity yields a long list of benefits ranging from improved blood flow throughout the body, lowered cholesterol, decreased chances of certain cancers (breast, colon), increased lung capacity, and weight loss.  Most professional organizations recommend performing this activity for at least 3 or more days out of the week for at least 20-30 minutes of a moderate intensity in order to receive the best benefits.
Understanding that cardio does not have to come in the form of treadmill running or cycling is a key element.  Recreational sports, golfing, walking, and even long-term yard work can all yield similar benefits if performed for a longer period of time.  Many people have heard of the aforementioned pros of cardio but forget about the psychological effects.  Especially for those whom wish to lose weight but are struggling to stay motivated and start a weight-loss program, it is important to note that cardiovascular training can improve a person’s general well-being, mood, anxiety levels, and self-concept.

A few research studies have been done over recent years which provide evidence of the psychological benefits of CV training.  A 15-week study was performed on 35 overweight or mildly obese women to test the effects of brisk walking for 45 minutes, 5 days/week on certain psychological aspects.  The results of this study showed a significant improvement in general well-being, energy levels, and lowered anxiety in the group that performed cardiovascular training versus the group that performed no exercise at all (Cramer, et al).

Another study that was conducted in recent years involving the effects of physical activity on weight loss and mental health received results which pointed to physical activity being the reason for mental health improvements and elevations in mood, not specifically cardiovascular fitness.  Not only did these subjects lose a significant percentage of body fat due to various forms of physical activity, but their mental health improved as well (Thirlaway, et al).

Therefore, the take home message would be that it may not necessarily matter how fit someone is in order to lose weight and improve their mental state of being.  Regardless of the success you are having with your weight-loss regimen, performing cardio or any form of physical activity has been linked to an improved state of mind.  With a healthier mental state/mood, we as humans are more likely to continue to be active, and the more activity we perform the better chances of shedding pounds.

 

By Anthony Locast

Cramer, Sylvia R., David C. Nieman, and Jerry W. Lee. “The effects of moderate exercise training on psychological well-being and mood state in women.” Journal of Psychosomatic Research 35.4 (1991): 437-449.

Thirlaway, Kathryn, and David Benton. “Participation in physical activity and cardiovascular fitness have different effects on mental health and mood.” Journal of psychosomatic research 36.7 (1992): 657-665.

Recipe of the Week: Confetti Corn

Total:30 min
Prep:15 min
Cook:15 min
Yield:6 servings

Ingredients

  • 2 tablespoons good olive oil
  • 1/2 cup chopped red onion
  • 1 small orange bell pepper, 1/2-inch diced
  • 1 tablespoon unsalted butter
  • Kernels cut from 5 ears yellow or white corn (4 cups)
  • 1 1/2 teaspoons kosher salt
  • 1 teaspoon freshly ground black pepper
  • 2 tablespoons julienned fresh basil, minced fresh chives, and/or minced fresh parsley leaves

Directions

  1. Heat the olive oil over medium heat in a large saute pan. Add the onion and saute for 5 minutes, until the onion is soft. Stir in the bell pepper and saute for 2 more minutes.
  2. Add the butter to the pan and allow it to melt. Over medium heat, add the corn, salt, and pepper and cook, stirring occasionally, for 5 to 7 minutes, until the corn just loses its starchiness. Season to taste, gently stir in the basil or other green herbs, and serve hot.

 

Original recipe from The Food Network can be found here!

Recipe of the Week: Mediterranean Pizza *GF

Makes: 4 servings
Prep Time: 40 minutes
Total Time: 1 hour, 10 min

Ingredients:

  • 1 medium head cauliflower (about 2 pounds), trimmed and broken into small florets
  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
  • ¼ teaspoon salt
  • 1 large regular lemon
  • 6 oil-packed sun-dried tomatoes, drained and coarsely chopped
  • ? cup green or black olives, pitted and sliced
  • 1 large egg, lightly beaten
  • 1 cup shredded part-skim mozzarella cheese
  • ½ teaspoon dried oregano
  • Freshly ground pepper to taste
  • ¼ cup slivered fresh basil

Directions:

  1. Preheat oven to 450°F. Line a pizza pan or rimless baking sheet with parchment paper.
  2. Place cauliflower in a food processor and pulse until reduced to rice-size crumbles. Transfer to a large nonstick skillet and add 1 tablespoon oil and salt. Heat over medium-high, stirring frequently, until the cauliflower begins to soften slightly (but don’t let it brown), 8 to 10 minutes. Transfer to a large bowl to cool for at least 10 minutes.
  3. Meanwhile, with a sharp knife, remove the skin and white pith from the lemon and discard. Working over a small bowl, cut the segments from the membranes, letting the segments drop into the bowl (remove seeds). Drain the juice from the segments (save for another use). Add tomatoes and olives to the lemon segments; toss to combine.
  4. Add egg, cheese and oregano to the cooled cauliflower; stir to combine. Spread the mixture onto the prepared baking sheet, shaping into an even 10-inch round. Drizzle the remaining 1 teaspoon oil over the top.
  5. Bake the pizza until the top begins to brown, 10 to 14 minutes. Scatter the lemon- olive mixture over the top, season with pepper, and continue to bake until nicely browned all over, 8 to 14 minutes more. Scatter basil over the top. Cut into wedges and serve.

 

Original recipe from Eating Well. You can find it here along with a quick how-to video of this recipe!

 

Lowering Your Blood Pressure

The word “cardio” refers to the heart, a muscle that pumps blood to our entire body. When you are doing any cardiovascular exercise the goal is to strengthen your heart and make it work more efficiently. Cardiorespiratory exercise is often associated with running and weight loss. Yes, running is one form of “cardio,” but there are many options like the elliptical, biking, swimming, walking, and basically anything that keeps your heart rate elevated. Cardiovascular exercise can help with weight loss, but it also helps the body in other ways, especially by decreasing high blood pressure (BP).

Blood pressure is the force of your blood pushing against the walls of your blood vessels. High BP is when the pressure is consistently too high; BP can be classified as “too high” when either your resting Systolic (top) or Diastolic (bottom) numbers are 140/90 mmHG or higher. High BP is often referred to as the silent killer because of not regularly checking you pressure. High BP typically cannot be felt, but over time the pressure causes damage to the walls of your arteries and can damage some of the organs in the body as well. If cardiovascular exercise, as well as, a better diet is introduced slowly to someone with high BP, they have the ability to lower it. Normal blood pressure is considered 120/80 mmHG at rest. BP and heart rate (HR) don’t coincide; because your HR is low does not mean your BP is low.

To manually take a blood pressure reading, you need a sphygmomanometer (blood pressure cuff) and stethoscope for a trained individual to obtain your BP. There are also automated devices which can be used to take a BP reading. If you already have high BP it is not recommended to do intense cardiovascular exercise, because BP increases with increased intensity. If you have high BP, be sure you speak to your doctor before starting an exercise program. When you are cleared to exercise then low-moderate intensity cardio to start and slowly increasing the intensity of the exercise program can help lower your BP over time.

During exercise it is normal to have the systolic number increase and see a reading of 160/80 mmHG and this is not considered high BP. Even in healthy individuals the systolic reading can exceed 200 mmHG; however diastolic BP changes very little during exercise. This increase will only occur during exercise; when you stop exercising, BP will decrease maybe even lower than pre-exercise levels. Cardiorespiratory exercise is good for individuals with high blood pressure because it will help to lower it over time.

Cardiovascular exercise has great benefit on the heart and in turn makes your body more efficient. When your body works more efficiently your heart doesn’t need to pump as heard during rest thus you will have a lower BP. Another benefit to having a more efficient heart is that the same mile you walked on the first day will become easier over time; it won’t feel as challenging to obtain the same goals. As your body becomes more efficient, you have to make your exercise a little more challenging to keep thosenseeing results.

 

By: Corynne Duprey

Recipe of the Week: Coconut Lime Tilapia

This delicious recipe was quick and easy to make! Try serving it with a whole grain side to make it a well rounded meal for your family.

Ingredients

  • 3 limes, zested
  • 4 garlic cloves, minced
  • ¼ tsp pepper
  • 7 tsp of coconut oil, melted
  • 4 (4oz) tilapia fillets
  • 8 cups fresh spinach
  • ¼ c + 1 tbs of lime juice

Directions

1) Heat a large frying pan over medium heat. In a small bowl, combine lime zest, garlic, pepper, and 4 teaspoons of coconut oil.

2) Coat tilapia fillets with the oil mixture on both sides. Place fillets, two at a time, in the pan and cook for 3 to 4 minutes per side, until golden and crisp.

3) In a large bowl, toss spinach with the remaining 3 teaspoons of coconut oil and 1 tablespoon of lime juice. Divide among four serving plates with a fillet and drizzle with lime juice.

**You can sauté the spinach leaves also!

Nutrition

  • Calories: 196
  • Carbohydrates: 3g
  • Fat: 10g
  • Protein: 23g