summer

Recipe of the Week: Rainbow Thai Chicken Salad

May 26, 2017

TOTAL TIME: 15 MINS
PREP TIME: 15 MINS

INGREDIENTS:

THAI CHICKEN SALAD INGREDIENTS:

3 cups shredded cooked chicken
2 cups shredded purple cabbage
1 cup shredded green cabbage
1 avocado, diced
1 mango, peeled, pitted and diced
1 (large) carrot, julienned or shredded
1 red pepper, cored and julienned (or diced)
1 cup roughly chopped fresh cilantro leaves
1/2 cup chopped green onions
1/4 cup chopped cashews or peanuts

PEANUT DRESSING INGREDIENTS:

1/2 cup natural peanut butter
2-3 tablespoons hot water
2 tablespoons rice wine vinegar
2 tablespoons soy sauce (if you are gluten-free, use GF soy sauce or tamari)
2 tablespoons honey
1/4 teaspoon sesame oil
juice of 1 lime
pinch of red pepper flakes

DIRECTIONS:
SALAD:

Toss all salad ingredients together until combined. Drizzle with dressing or toss to combine, then serve immediately.

DRESSING:
Whisk all ingredients together until combined. If the dressing is too thick, add hot water a teaspoon at a time until it reaches the consistency you desire.

Original recipe from GimmeSomeOven.com can be found here!

Making Friends With Apple Cider Vinegar

May 23, 2017

With the summer right around the corner, many of us are anxious to shed off a few pounds before beach season arrives. We are watching what we eat, making healthier nutritional choices and putting in extra time and effort at the gym. However, regardless of having a healthier nutritional intake many still struggle with portion control. For most it is challenging to cut portion sizes down without feeling hungry throughout the day. If you are one of these people, then you might want to consider heading to your local grocery store and picking up some apple cider vinegar.

What is apple cider vinegar? Apple cider vinegar is the fermented juice of crushed apples. It contains acetic acid and nutrients such as B vitamins and vitamin C and other antibiotics. This substance has also been known to aid the digestive tract.

Does ACV taste good and can I add anything to it? When used properly, this product has been found to be an effective appetite-suppressant—however the taste may not be so appealing to some, unfortunately. Therefore, it may be wise to put a small amount of honey or squeezed lemon in the drink.

How does ACV act as an appetite-suppressant? Research published in the Journal of Functional Foods studies participants who drank a tablespoon of ACV mixed with 8 ounces of water prior to eating. The results demonstrated that the participants that consumed the substance had lower blood glucose levels compared to participants who didn’t consume the solution. “Acetic acid, the main component in vinegar, may interfere with the body’s ability to digest starch,” says lead study author Carol Johnston, PhD, associate director of the School of Nutrition and Health Promotion at Arizona State University. “If you’re interfering with the digestion of starch, less is being broken down into calories in the bloodstream. Over time, that might cause a subtle effect on weight,” says Johnston.

A few other studies back up the theory: Consuming two teaspoons of apple cider vinegar before eating a bagel and juice was shown to reduce blood sugar spikes in a 2009 Annals of Nutrition & Metabolism study, while Japanese research published that same year associated vinegar consumption with lower body weight, BMI, weight circumference, and serum triglycerides.

It is important to note that this solution is acidic and may temporarily disrupt the body’s acid-base levels, possibly leading to some gastric reflux in rare scenarios

Regardless of what techniques you use to lose weight, it is important to remember that making healthy food choices (eating the right percentages of your macronutrients: carbohydrates, proteins and fats), spacing out your meals, eliminating simple sugars and high sodium foods from the diet, eating three meals a day with small snacks in between, staying hydrated, and refraining from eating within 3-4 hours before sleep should be your main priorities for proper, healthy weight loss.

By Anthony Locast

Recipe of the Week: Grilled Fish Tacos

May 18, 2017

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!

Cycling Safety Tips

May 2, 2017

Now that the sun is finally shining, many of us are tempted to start spring cleaning and back into our outdoor routines. We want everyone to get outside for spring activities! As outdoor enthusiasts and sunshine advocates ourselves, we recommend heading outside for some hiking, biking, or just walking the dog! However, it’s important that we protect ourselves from anything that may sideline our activity for the upcoming summer. Bike safety is critical, so before hitting the open road- make sure you and your bike are ready to go.

Here’s a handy checklist to make sure your bike ride goes smoothly!

Always wear a helmet! This should go without saying, but it can save your life!
Be familiar with local rules and regulations! Always go with the flow of traffic and stay in appropriate bike lanes.
Be visible! Avoid riding at night, make sure all of your lights are in working order, and wear lightly colored clothing.
Check over your bicycle! Normal wear and tear happens to moving parts on a bike, check your breaks, tire pressure, lube up the chain and all the gears!
Be aware of others on the road; joggers, cars and other cyclists won’t always pay attention to you!
Know your limits! Not everyone can do black flips their first time out and that’s okay! Ride at a level that you feel comfortable.

Now that you’re all ready to go out, here’s a list of NY state parks with bike trails to get you started!

Bethpage State Park, Bethpage: A paved walking/ biking trail connecting Massapequa and Bethpage with gentle slopes and wonderful views of Massapequa nature preserve.
Long Beach Boardwalk, Long Beach: Oceanfront boardwalk with beach access, lit for day and night use.
Stillwell Woods Park, Woodbury: An expansive set of trails with varied levels of difficulty. Fun for all skill levels
Holtsville Ecology Center, Holtsville: An easy paved walkway through grassy hills with numerous exercise stations scattered throughout.
Caumsett State Park, Lloyd Harbor: 3 mile loop with spectacular views of Long Island’s north shore with backdrops though meadows, shoreline, woods and marshes.

Happy Cycling!

By Matt Rhodes, M.S.

The Spring Cleaning Workout

April 25, 2017

After a long and cold winter, spring is finally here! It’s time to hang up those winter jackets in the back of the closet and break out the shorts and tank tops. With spring in full bloom, that means summer is fast approaching. You might want to spend some extra time cleaning out that closet and vacuuming when you realize just how many calories you can burn with spring cleaning!

New research shows that spring cleaning can burn over 3,500 calories when you clean for a total of approximately 16 hours. A 150 pound person can burn about 170 calories per hour doing light cleaning, such as dusting shelves or folding laundry. More vigorous cleaning activities, like scrubbing the floors, can burn up to 190 calories per hour. Cleaning can turn into a full body workout! Just by carrying loads of laundry up and down the stairs you are putting both your arms and legs to work.

Vacuuming (1 hour)	238 calories
Dusting (2 hours)	340 calories
Walking up/down stairs (20 min)	181 calories
Scrubbing the floor (1 hour)	258 calories
Cleaning/repacking cabinets (4 hours)	952 calories
Turning mattress/making bed (1 hour)	136 calories
Moving furniture (2 hours)	476 calories
Cleaning windows (3 hours)	612 calories
Cleaning doors (1 hour)	204 calories
Cleaning the bathroom (1 hour)	258 calories
*TOTAL:*	*3,655 calories*

Just like everything else.. the harder you work, the more calories you will burn. Ultimately, the number of calories each person burns during housecleaning will vary by individual. The intensity, duration of the activity, and weight of the person will play a factor in the exact amount of calories burned. If you haven’t done your spring cleaning yet, keep track of how long you do each activity over the course of a few days and see just how many calories you burn!

By Brandon Ayala

Taking Your Workouts Outside

April 18, 2017

Sick of exercising in doors? Well I have some good news for you, Spring has finally arrived! This means we can say goodbye to those days consisting of below-freezing temperatures and hello to some fun in the sun. There is a great week of weather ahead- are you itching it get outside to workout? And not just because of allergies…

Although you may not realize, many activities we do outdoors can actually have a high caloric expenditure, possibly just as much as 30 minutes on your favorite inside cardio equipment. Exercising outdoors is a great way to break the monotony, have some fun, and get a great workout. Below is a list of many different ideas for some physical activity in the sun:

Going for a bike ride
Taking a jog
Brisk walking
Walking your dog
Rollerblading
Beach Volleyball – an hour can burn up to 200 calories
Tennis – 30 minutes can burn up to 200 calories
Golf (carrying clubs and walking to each hole) – an hour can burn anywhere from 300-500 calories
Pick-up Basketball game – up to 500 calories an hour

Try to get the whole family involved so you don’t have to exercise alone! Not only will the family help motivate you to consistently stay active, but this is an ideal bonding experience and a great escape from our phones and other electronic devices.

If you’re searching for somewhere to bring the family on a weekend afternoon, some great places local to Peak Performance include the Long Beach Boardwalk and Hendrickson Park in Valley Stream!

By Anthony Locast

Recipe of the Week: Shrimp and Veggie Stuffed Zucchini

March 3, 2017

Prep: 20 minutes
Cook Time: 35 minutes
Serves: 4

Ingredients:

1 extra large zucchini
¼ c olive oil
6 garlic cloves, finely chopped
1 shallot, finely chopped
½ lb. large shrimp, shelled, deveined, & halved
1 large tomato
8 cremini mushrooms
¼ c grated Parmesan cheese
8 leaves fresh basil, torn
Salt & Pepper, to taste
Garlic Powder, to taste
¼ c grated Parmesan cheese, divided

Directions:

Preheat the oven’s broiler and set the oven rack about 6 inches from the heat source. Grease a baking sheet.
Cut the zucchini in half the long way, and scoop out the seeds and pulp, leaving a thick shell of flesh. Brush both halves of the zucchini with about 1 tablespoon of olive oil, and place them, cut sides down, onto the prepared baking sheet. Bake until the zucchini are hot and beginning to release beads of moisture, 5 to 10 minutes. Remove the zucchini from the oven.
Reduce the oven heat to 450 degrees F.
Heat 2 tablespoons of olive oil in a skillet over medium-low heat, and cook and stir the garlic and shallot until translucent, about 5 minutes. Remove from the heat and let cool.
Place 1 tablespoon of olive oil, the shrimp, diced tomato, mushrooms, 1/4 cup of Parmesan cheese, basil, and the cooked garlic and shallot into a bowl, and stir to mix. Season to taste with black pepper, salt, and garlic powder. Stuff the mixture into the zucchini halves, and sprinkle each zucchini with about 2 tablespoons of Parmesan cheese.
Bake the stuffed zucchini in the preheated oven until the cheese is browned and the filling is cooked through and hot, about 20 minutes.

Recipe of the Week: Watermelon Fruit Pizza

September 1, 2016

Prep Time: 10 minutes
Serves: 8

This refreshing fruit dessert pizza recipe swaps classic cookie crust with a healthier watermelon crust. Topped with yogurt sauce, your favorite berries and mint, this fresh dessert can easily be doubled for a party or halved for every day.