Lynbrook | New Hyde Park | NY

strength training

Recipe of the Week: Immune Boosting Lemon Ginger Chicken Soup

Give your immune system the support it needs with this delicious, warming soup! This recipe is packed with ingredients that are good for you, too.

Yields: 16 servings

Ingredients:

  • 2 Tablespoons olive oil
  • 1 pound chicken breast
  • 1 medium onion, diced
  • 3 large carrots, diced
  • 2 celery stalks, diced
  • 3 cloves of garlic, diced
  • Salt and pepper to taste
  • 1 medium lemon (zest and juice)
  • 1 fist full of fresh ginger (washed, with skin on)
  • 2 quarts of chicken broth
  • 1 can of organic coconut milk (optional)

Directions:

  1. In a large pot, heat olive oil over medium-high heat. Add the chicken and brown.
  2. Add onion, garlic, carrots, celery, salt, and pepper to pan and cook until softened (about 5 minutes).
  3. Add 2 quarts chicken broth and ginger with skin on and bring to a boil. Note: the longer you boil the ginger, the stronger the flavor will be.
  4. Reduce heat, simmer 35-45 minutes
  5. Remove ginger and discard
  6. Remove the chicken, shred and set aside
  7. Add lemon zest and squeeze lemon to taste. Continue to simmer for 15 minutes then add shredded chicken
  8. Option to add 1 can organic coconut milk (it makes the broth creamier!)

Nutrition Facts:

Calories: 130
Total Fat: 8.5 g
Saturated Fat: 5.2 g
Carbohydrates: 4.5 g
Protein: 9.2 g

 

Thank you to Korr.com for sharing this recipe! You can find the original recipe here!

Avoiding Overtraining with Athletes

Exercise is an important part of a healthy, balanced lifestyle. Creating the habit of a regular exercise routine provides numerous health benefits including an increase fat free mass, lower blood pressure, and help stimulate cognitive function. It’s important to note that developing a safe and effective exercise regimen is key at any age from younger athletes to senior citizens. Poor exercise selection can result in injury, over reaching and over training. So how can you select the right program to avoid over training?

First, let’s define overtraining. Overtraining is the excessive frequency, volume or intensity of training that results in extreme fatigue, illness or injury (which is often due to lack of sufficient rest, recovery, and perhaps nutrient intake). There are two types of overtraining, aerobic and resistance. Aerobic endurance overtraining results predominantly from an excessive volume overload, this relates to cardiorespiratory training (i.e. running, cycling). Training within the appropriate heart rate zone is important for avoiding overreaching or overtraining. Equipment such as a heart rate monitors are great for those exercising at high intensity workloads to assess target heart rate zones and track progress over time.

The second type of overtraining is resistance overtraining. Resistance overtraining primarily results from excessive high-intensity overload; more specifically too many repetitions using heavy weights or too rapid a rate of progression. For prevention of overtraining, an important component would be a properly planned periodization program developed by an exercise physiologist. This type of programming allows the body to adapt to the stress (exercise) that it is being placed under at a safe rate of progression and volume of the workload.

Different types of overtraining (aerobic, resistance) have been reported to have different signs and symptoms, although performance decrements are commonly a key aspect of both. Signs and symptoms of over training are under or impaired performance, fatigue or exhaustion, mood disturbances, apathy, disturbed sleep, loss of appetite and irritability. There is a high degree of variability between individuals with regard to developing overtraining. Training practices that cause some individuals to thrive may lead to overtraining in others. It is critical to have sufficient rest between training days to facilitate the recovery process. The amount of rest, however, depends on the duration and intensity of the training program and should be individualized for each person. Periods of high-volume or high-intensity training (especially in high level athletes) require sufficient recovery.

 

Brandon Ayala, CSCS

What is that Soreness After a Workout?

When you exercise, you are challenging your muscles to perform work by lifting weights or moving your own body weight. By overcoming new exercises or workloads, you create microscopic tears in the muscles. The body’s healing process repairs those tiny muscle tears and rebuilds them stronger so that the next time you perform the same strenuous activities, you are more capable and likely will not experience the same soreness.

That sore muscle feeling that comes after a workout is called Delayed Onset Muscle Soreness (DOMS) and occurs during the time the body is healing itself. DOMS often sets in about 24-48 hours after performing strenuous activity. DOMS is completely normal to experience after workout; it may be more noticeable when first starting an exercise routine, not working out for a long time, or when varying or incorporating exercises into a regimen. DOMS directly affects the muscles used during the workout period (i.e. after performing squats or lunges, the leg muscles may be sore after).

DOMS is how the body adapts to change, and while it cannot be avoided DOMS, there are things that can be done to help recovery. Although there is no scientific evidence to support speeding up the recovery of DOMS, there are basic things that muscles need to repair:

  • Hydration
  • Protein
  • Carbohydrates

As a general rule of thumb, on a daily basis hydrating with half your body weight in ounces. Then when exercising, increasing that consumption by a glass of water or two. Depending on the intensity of your workout, this may help the recovery time. For example, if you weigh 150 lbs you should drink about 75oz of water per day (which is about 9-10 glasses). Having a 200 calorie snack after your workout that is a mixture of protein and carbs is also ideal for recovery from DOMS. There is no escaping DOMS, so embrace the sore feeling and think of it as a marker that you have put in the work to see changes in yourself.

 

– Corynne Duprey, MS, CSCS

Recipe of the Week: Paleo Slow Cooker Meatballs

Prep Time: 15 minutes                 Cook Time: 4 hours                      Servings: 8 servings

Ingredients:

For the meatballs:

  • 1 3/4 lb ground beef 85% lean
  • 1 egg
  • 1/4 cup blanched almond flour
  • 3/4 tsp fine grain sea salt divided
  • 2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1 tbsp Italian seasoning blend
  • generous pinch crushed red pepper adjust for spice preference
  • 1 tbsp chopped fresh parsley – optional

For the sauce:

  • 28 oz can crushed tomatoes with basil***
  • 14 oz can diced tomatoes with basil and garlic***
  • 1 – 6 oz can tomato paste
  • 1/2 medium onion chopped
  • 2 tbsp chopped fresh garlic
  • 2 tbsp chopped fresh oregano leaves
  • 2 bay leaves
  • sea salt to taste

Instructions:

  1. In a small bowl, mix together the almond flour, 1/2 tsp of the sea salt, onion and garlic powder, Italian seasoning, and crushed red pepper.
  2. In a large bowl, add the ground beef and sprinkle evenly with the remaining sea salt. Add the egg and almond flour mix (and optional parsley) and gently mix with your hands until the mixture binds and is evenly distributed. It’s important not to work the meat too much or it becomes tough.
  3. Line a large baking sheet with parchment paper and preheat your broiler. Form the meat mixture into 20 meatballs and arrange on the baking sheet.
  4. Broil 2-4 minutes just to lightly brown and release a small amount of fat (this avoids an overly greasy sauce) and remove promptly.
  5. Add the meatballs to the slow cooker, leaving behind any rendered fat. Top the meatballs with all sauce ingredients and give a gentle stir (careful not to break the meatballs!)
  6. Cover and cook on low for 4 hours, until meatballs are cooked through****
  7. Serve when ready to eat with anything you want and garnish with your favorite fresh herbs. Sweet potato noodles, zucchini noodles, or simply your favorite roasted veggies, potatoes, or even eggs. Use the leftovers and sauce for variety in breakfast and lunch the next day!

Notes

***Add extra basil and garlic if you use plain tomatoes.
****Each slow cooker is a bit different. Check at 3.5 hours if you can and adjust cook time from there, if necessary. Cook time should not be longer than 4.5/5 hours or meatballs will be overcooked and dry.

Nutrition:

Calories: 327kcal, Fat: 22g, Carbohydrates: 11g, Sugar: 6g, Protein: 20g

 

Original recipe from Paleo Running Mama can be found here!

Recipe of the Week: Creamy Wild Rice and Mushroom Soup

Serves 4

Ingredients:

  • 2 tbsp butter
  • 1 medium yellow onion, chopped
  • 2 carrots, peeled and sliced into rounds
  • 2 celery stalks, sliced
  • 3-inch piece of ginger, grated (about 2 tbsp)
  • 1 tsp salt
  • 1 cup wild rice
  • 8 oz mushrooms, sliced (about 3 cups sliced)
  • 2 large sprigs of thyme
  • 1 bay leaf (optional)
  • 1 qt vegetable broth
  • 2 cups water
  • 2 eggs (1 whole egg + 1 yolk)
  • 2 tbsp lemon juice
  • 2 cups tightly packed chopped kale

Instructions:

  1. In a large pot, melt the butter over medium heat. Add the onion, carrot, celery, ginger and salt. Cook, stirring occasionally, until softened, about 3 minutes.
  2. Add the wild rice, mushrooms, thyme and bay leaf, if using. Stir to mix everything together.
  3. Add the broth and water. Bring to a boil over high heat, then reduce the heat to low and cook, covered, for 30-45 minutes, or until the wild rice has burst open but is still slightly chewy. Remove from heat and stir in the kale.
  4. In a small bowl, whisk together one whole egg, one egg yolk and lemon juice until smooth. Remove one cup of the broth from the soup and slowly pour and whisk it into the egg mixture. Gently stir the mixture back into the soup and watch it thicken and become creamier. Add more salt and pepper, to taste.
  5. Serve warm garnished with olive oil, flaky sea salt and black pepper.

 

Original recipe from Run Fast, Eat Slow can be found here!

 

Enjoying the Holidays Without Over-Indulging

The holiday season seems like a never ending stream of social engagements, parties, shin digs, and nights out with friends. The repetitive socializing around food and drink can raise concern for someone who has a fitness goal in mind. The fear of over-eating, a fitness set back, or gaining weight is often at the root of why someone may not enjoy themselves, or not attend altogether. We know that consistently making the right choices will breed the best results, but there are misconceptions that one bad meal or one bad day will ruin any progress. Luckily, there are a couple of helpful strategies to help keep sane and smiling through the holiday parties.

  • One bad meal does NOT throw progress into a downward spiral. If you get a flat tire, do you panic and slash the rest of them? No, you replace that one bad moment and keep the journey going.
  • Emotional and mental health is still health. If a fitness journey cuts into being able to enjoy time with family, friends, or oneself, then the fitness goal needs to be adjusted.
  • Allowing for small breaks in a pattern of eating will leave space to have a treat without feeling the need to binge and “fall off the wagon.” One cookie at a party carries a lot less guilt than having 10 cookies at 3AM on a Tuesday.

Let’s worry less about what we’re eating between Christmas and New Year’s, when what matters is what we eat between New Year’s and Christmas. Sticking with good habits year-round allows for a healthy balance when the holidays come around.

Making Yourself a Priority this Holiday Season

Making time for exercise and prioritizing your life is not always the easiest thing to do; and during the holiday season it is even more difficult. Let’s face it, eating “healthy” this time of year also feels almost impossible! Let’s work together to help make this “Mission Impossible” very possible!

Let’s start by planning ahead – whether it’s your day, week, meal plan or fitting in a workout. This can be applied year round, but it’s vital the holidays when planning around events. Start by looking at your work and social calendar then plan out your meals and set time to workout. The most successful people are those who plan ahead and continue to proactively workout more leading up to the holiday parties. You know the one “where you eat way too much unhealthy food”… Avoiding that holiday weight gain comes from consistency – both exercise and nutrition – instead of trying to make up by burning off the party calories. If time is not on your side, try making your workouts shorter, but more frequent by exercising 4-5 days a week or more if you can. If the family is getting together, maybe even invite a friend or family member to workout with you. A healthy, holiday challenge can keep you on track even through the busiest time of year.

Try planning out your meals for the week ahead of time – start by looking at which meals are dinners out or parties then fill in the rest. What do I need for lunch at work? Which nights am I getting home late? Plan out the week’s menu and try to prep meals ahead when you have free time. Consistency with healthy eating allows you to stay on track between holiday party foods. Remember, one meal is not the end, its repeat offenses over time which can steer you off track.

3 Holiday Health Management Tips:

  • Plan meals ahead of time
  • Schedule in your workouts
  • Remember our health and happiness is what the holidays should be about

Take the time to be proactive as the parties start poppin’. By avoiding playing catch up after the holidays, your future self will thank you. Your health is the most important gift you can give yourself. Make the time for you.

 

 

Running & Walking Efficiency

Walking and running both seem simple enough- just put one foot in front of the other. However, in order to walk or run efficiently you must understand how to move your body. Use these simple tips to help you cross that finish line with ease!

Posture

How are you standing or sitting now as you read this? Think of a string running through your center to pull you straight up and maintain that tall posture. This way you are not leaning forward or backward. By paying specific attention to keeping your core tight, this will directly help your posture.

Stride Length

Maintain a short, quick stride when you are walking/running. When we plant our foot in front, the goal is to have the hips knee over the ankle. Rather than trying to reach forward with your foot, focusing on a faster turnover will help plant the foot properly. Not only is this more efficient movement, but it may help you prevent injury.

Stride Rate

This goes along with our stride length. A faster step will help you move more efficiently than trying to take longer steps. Specifically for running, an ideal stride rate is about 180 strides per minute (or 90 per foot). Slower stride rates may indicate more vertical movement, which is less efficient (wasting energy). If you listen to music, try a faster bpm and try to match the cadence – remember this will not change immediately and takes time to learn.

Arm Swing

When running, try keeping keep your elbows bent at about 90*. Your goal to avoid letting your arms creep up too high (think T-Rex arms) or shrugging the shoulders. As you’re moving, be sure to keep your arms at your sides and avoid letting them cross over in front. If you keep pumping those arms at your sides, your legs will follow!

Relax Your Shoulders & Hands

Take the tension out of your shoulders and hands. Relax your shoulders by keeping them down and away from your ears (think back to that long, tall posture). Avoid keeping a tight fist and open your hands to let them naturally swing at your sides.

 

By Louise Mills-Strasser, MS