Lynbrook | New Hyde Park | NY

summer

Recipe of the Week: Summer Corn Salad

Prep Time: 5 minutes
Servings: 4

  • 4 ears of corn kernels or 3 cups frozen defrosted
  • 1 can of black beans, drained and rinsed
  • 1 cup diced tomato (or grape tomatoes halved)
  • 3-4 scallions chopped, white and light green parts
  • 1 avocado, diced (wait until ready to eat, ¼ avocado per serving)
  • 1 tbsp. chopped cilantro
  • Juice of 1 lime
  • 1 tbsp. olive oil
  • ½ tsp. sea salt

Directions:

  1. If using fresh corn, bring large pot of water to a boil. Cook corn 10 minutes. Remove and cool completely. Cut corn kernels and put in a large bowl. If using frozen corn, defrost and drain any water.
  1. Add black beans, tomato, scallions, lime juice, olive oil and salt.  Stir to combine and can be served room temperature or chilled.
  1. Add avocado prior to serving to prevent browning. Enjoy!

Nutrition per Serving

  • Calories: 285
  • Protein: 10g
  • Fat: 8g
  • Carbohydrates: 47g
  • Fiber 13g

Workout Tips for Weekend Warriors

The weekend warriors, either we are one or we know of one. These individuals are the ones who participate in strenuous physical activity every once in a while, most commonly on the weekends. Overall this physical activity is good, however; there are some things you should consider before you go all out in a pick up basketball game with your old high school friends.

First of all, hydrate, hydrate, hydrate. The last thing you want to happen is for your calf to cramp up in the middle of a jump shot. You should be consuming water even hours before and after the game as well. During the game you should continue to hydrate whenever possible. If the sport is strenuous or lasts more than an hour, you may want to have a carbohydrate beverage, such as Gatorade, to help you refuel.

Second, you should eat a sufficient meal before, during, and post workout. Before strenuous exercise you want to have a meal that is moderate in protein and carbohydrates, low in fat, low in fiber 1-2 hours before your workout. If you are participating in a lengthy sport such as soccer you might want to bring some oranges or fruit snacks for health time to help you keep pushing through the game. As for a post workout meal, you are looking to have a meal that is balanced in terms of protein, fats and carbohydrates. Protein is necessary in terms of repairing of the muscle and carbohydrates are necessary to repair muscle glycogen stores.

A dynamic warm-up is also very beneficial for the weekend warrior- you want to avoid injury. This type of warm-up helps you prepare mentally and specifically for the game ahead. A dynamic warm-up also increases your core temperature and increases your heart rate to get you ready to workout. Save the static stretching for after the game.

It is very important to protect your skin, so don’t forget to wear sunscreen! Remember we all have to go back to work on Monday; be safe rather than sorry, but most importantly have fun!

 

By Sally Leahy

 

A Guide to Picking Summer Fruit!

Watermelon
June-August

Look for one with a creamy, yellow field spot on the bottom. Another trick is to knock on the watermelon! If it sounds hollow, you know it’s a good one.

Strawberries
May-June

Strawberries are one of the first fruits to ripen for summer. When you look for a strawberry, make sure the tip isn’t white or green- this means it was picked too early. If the berry is a bright, red color then it is ready! If the color looks stained or dark, it’s over-ripe.

Cherries
June-July

When picking cherries, make sure there are no wrinkles in the skin and fresh, green stem. The most common types of cherries are Bing and Rainier which are ready this time of the year!

Peaches
July-September

When looking for a good peach, you’ll want to notice the scent- sweet & subtle. Looking at the color, there should be
no green undertones. If you squeeze lightly near the stem, it should give just a little. July and August are the best months for peaches!

Tomatoes
July-September

Okay, we can argue fruit or vegetable here, but they are most delicious in the summer months. When picking a perfect tomato, it should not feel mushy when you press gently. A ripe tomato will feel a little heavier than an unripe tomato, too!

Apples
August

The end of summer is perfect for picking apples and continues into the fall. Look for different varieties and make sure they are firm without any bruises or holes.

 

6 Tips for Warm Weather Exercise

It is officially June and that means the start of summer and warmer weather. Exercising outdoors is a great way to enjoy the summer. It’s important that as the temperature rises, you make a few changes to your normal routine. We put together a few important tips so you can safely exercise during the warm weather months.

  1. Hydrate! Drink water during your workouts; not just before and after. For exercise lasting more than 1 hour an electrolyte beverage may be a better option.
  2. Avoid the Hottest Part of the Day. When you’re heading outside in the summer, early morning and evening may be better times. When the sun is directly overhead, the outside temperature is hottest.
  3. Wear Light-Colored and Light-Weight Clothing. Wear moisture-wicking fabrics to help keep your body cool. Lighter colors will reflect the sun.
  4. Take Breaks. Listen to your body. If you are feeling too warm or don’t feel right, take a moment to rest and allow your body to cool down.
  5. Run or Walk a Shaded Route. If you’re adventuring on a run or walk, go to a nearby park that is covered by trees. The temperature is a little cooler in the shade and you’ll be more protected from UV rays. Although it’s breezy, the boardwalk may not be the best place on a hot day.
  6. Don’t Forget the Sunscreen. Applying sunscreen will help protect your skin, especially when you head outside for a long period of time. For more information, check out our Sun Safety Tips.

 

By Louise Mills-Strasser

Sun Safety for Outdoor Fitness

When heading outdoors this spring and summer, don’t forget your sunscreen! Going for a walk, doing yard work, and playing with grandkids in the yard all leave your skin exposed. Read our tips to keep your skin protected during your outdoor fitness adventures!

1. Anything greater than SPF 50 provides the same protection. An SPF of 100 will block 99.00% of UV light and SPF 50 provides 98%.

2. You need to reapply every 2 hours. When the UV light hits the sunscreen, it breaks down the ingredients, therefore losing its effectiveness. It is especially important if you are sweating or swimming to reapply.

3. Don’t wait until your skin is exposed to the sun to apply. Sunscreen should be applied 30 minutes before you go into the sun, allowing the skin time to absorb it. Before you head out on a walk or to garden, make sure it has soaked in.

4. Makeup and moisturizers do not count for sunscreen. Some of these moisturizers have a minimal amount of sunscreen in them therefore it is necessary to put sunscreen on as well.

5. Use Broad Spectrum Sunscreen. When buying a sunscreen it is necessary to get the broad-spectrum sunscreen. Broad Spectrum Sunscreen protects from ultraviolet A and ultraviolet B rays, both which can cause cancer.

How Do You Get The Sunshine Vitamin In The Wintertime?

Vitamin D is important for our bodies, but how can we get enough during the winter months?

Research has linked Vitamin D to decreased rates of cancer, osteoporosis, diabetes, heart disease, anxiety and depression. Vitamin D levels in the body are not as much of an issue during the summer when people are going outside. However, during the winter months, people spend a lot more of their time indoors due to colder temperatures and snowy days. This often leads to a drop in the body’s vitamin D levels.

But how can you get Vitamin D in the winter? Go outside! Even when there is snow on the ground, you can still get enough sun to boost your vitamin D levels. When you’re outside, let as much skin show as you comfortably can- your face, neck, and hands can get some sunshine. Go outside during “solar noon.” This is the time of day when the sun is at its highest point in the sky. When you’re outside, use your skin as a cue. If your skin starts to turn pink, you’ve had enough. Keep in mind that you don’t need to spend hours in the sun. Even ten minutes a day can help boost the level of vitamin D in your body.

We live in an area where the sun shines enough in the winter that vitamin D supplements may not be necessary. However, especially with supplements, we need to ensure that we don’t get “toxic” on vitamin D. A better way to get vitamin D is simply by eating more of the foods rich in this vitamin. There are a handful of foods that can help boost vitamin D levels. Good food sources include fatty fish such as salmon, tuna, mackerel, mushrooms, eggs, and vitamin D fortified foods such as milk. Wild salmon is a great source and just a small 4 ounce serving can give us more than enough of the recommend daily allowance. For those with dietary restrictions, any type of milk will do! Cow, soy, almond, and coconut milk are all vitamin D fortified.

Following these simple recommendations can help everyone enjoy the health benefits of vitamin D naturally not only during the winter, but all year long.