Lynbrook | New Hyde Park | NY

tips

Halloween Tricks for Treats

Happy Halloween!!!

It’s a spooky time of year to try and eat healthy. It is so easy to be a goblin or a ghoul and steal a piece of candy or two. If you’re only eating one or two pieces of candy then you won’t have any issues; it’s finding the will power to only have a piece or two of candy which is very important for this time of year. Focus on these three simple tips to set yourself up for success as we head into the holiday season!

1) Nutrition tips:

Starting your morning off healthy is the way to go. Make sure you set yourself up for success by having a healthy breakfast, lunch, and dinner. Something very simple you can do is drink lots of water all day long. (If not a great day to start is today!) Drinking more water will fill you up a little more to curb your apatite and it will help flush out any sugar you do intake. We tend to eat unhealthy if we wait till we are hungry. If you plan to eat healthy and don’t wait till your starving to eat you make healthier choices.

2) Exercise tips:

Halloween isn’t bad- it’s a great time to make sure you get your 10,000 steps in or more. Take this time to walk around your neighborhood and see the decorations and costumes. Use trick-or-treating as an opportunity to squeeze in a training walk for that Turkey Trot!

3) Set Boundaries:

If there is candy in the house sort it out in small portions to help limit yourself and avoid the sugar rush. If you know you can’t just have one or two pieces then you should probably get the candy out of your house. Here at Peak Performance we have Operation Gratitude, where we donate your left over candy to the troops. All you have to do is bring the candy into us and we will deliver it!

If you can focus on your goals and taking care of yourself during the next two months, then that New Year’s Resolution will be much easier. Why wait until the New Year to focus on your health? Trick- don’t treat- your way through Halloween, sign up for a 5k Turkey Trot for Thanksgiving and you’ll be set up for success through the December holidays!

 

By Corynne Duprey

Recipe of the Week: Butternut Squash Risotto

Makes 4 servings (serving size: 3/4 cup)
Prep: 5 minutes; Cook: 14 minutes

Ingredients:

  • 1 medium butternut squash (about 1 3/4 pounds)
  • 1 cup microwaveable brown rice
  • 1 tablespoon olive oil
  • 1 large shallot, minced
  • 2 teaspoons minced peeled fresh ginger (optional)
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 1/2 cup grated fresh Parmesan cheese, plus additional for garnish
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Directions:

  1. Cut squash in half lengthwise. Scoop out seeds and stringy flesh. Place the squash halves, cut sides down, on plastic wrap in microwave. Cook on High 10 minutes or until cooked through. Scoop flesh into medium bowl, stir until smooth, and set aside.
  2. Microwave rice according to package directions, omitting butter.
  3. Heat oil in a medium saucepan over medium heat. Add shallot and optional ginger; cook 2 minutes, stirring. Add rice.
  4. Alternately stir in squash and broth, 1/2 cup at a time; wait until each is absorbed before adding more. Remove from heat; stir in 1/2 cup Parmesan, salt, and pepper. Serve in bowls & garnish with parmesan.

Nutrition Facts:

Per servings: Calories 256
Fat 8g, Protein 10g, Carbohydrate 41g

 

Original recipe from Health.com can be found here!

Recipe of the Week: Shrimp Burrito Bowl

Makes 4 Servings

Ingredients

For the cilantro black beans and rice

  • 3/4 cup (135 grams) uncooked long-grain brown rice
  • 1 1/2 cups (355 grams) water
  • 1 (15.5-ounce or 420 grams) can black beans, rinsed and drained
  • 1/4 teaspoon grated lime zest
  • 1 tablespoon lime juice
  • 1/4 cup (5 grams) chopped fresh cilantro

For the burrito bowl

  • 1 teaspoon canola oil
  • 1 medium (55 grams) onion, sliced
  • 2 medium (240 grams) bell peppers, sliced
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons ground cumin
  • 1/4 teaspoon salt
  • 1 pound (455 grams) medium shrimp, peeled and deveined
  • 2 cups (95 grams) loosely packed chopped romaine lettuce
  • 1 medium (125 grams) tomato, seeded and chopped
  • 1 medium (150 grams) ripe avocado, diced

Directions

  1. Prepare cilantro black beans and rice. Combine rice and water in a medium saucepan. Bring to a boil over high heat; reduce heat to low and simmer, covered, for 35–40 minutes, or until tender. Stir in black beans; cook 2–3 minutes until heated through. Stir in lime zest, lime juice and cilantro. Set aside and keep warm.
  2. While rice cooks, heat oil in a large nonstick skillet over medium-high heat, swirling to coat. Add onion, bell peppers, garlic, cumin and salt. Cook 3 minutes, covered and stirring occasionally, until vegetables are tender. Stir in shrimp; cook 2–3 minutes, stirring often.
  3. Place 1 cup rice and bean mixture in each of 4 bowls. Top each with 1 1/4 cups shrimp and vegetable mixture. Top each serving evenly with romaine, tomato and avocado.

Nutrition Information

Serving Size: 1 cup beans and rice + 1 1/4 cups shrimp and vegetables + 1/2 cup lettuce + 1/3 cup chopped tomato + 1/4 cup avocado

Per serving: Calories: 450; Total Fat: 9g; Carbohydrate: 56g; Dietary Fiber: 13g; Sugar: 4g; Protein: 34g

 

Original recipe from MyFitnessPal can be found here!

Exercise and the Aging Population

The best and most important time to exercise is in our later years.  Although you may not have the same amount of energy as you did when you were 25, beginning a regular exercise program can have you feeling younger, healthier, and happier.

Unfortunately, we undergo many physiological changes as a result of aging.  These changes include increases in fat mass, decreases in muscle mass, weaker cardiac output (reduced blood flow, stiffening of blood vessels, slower heart rate), lower bone density, and slower reflexes.  Although these occurrences are inevitable, a combination of cardiovascular, balance, flexibility and resistance training can slow down these adverse processes.

The first and most important type of training that can improve many of these aspects, as well as, lower our overall chances of mortality is cardiovascular (endurance) training.  Cardio training can be performed on various modalities, which include bike riding, rowing, walking, jogging, elliptical, arm ergometer, and other activities such as recreational sports and dancing.  Endurance training on a regular basis has been found to improve our overall cardiac output, lower our LDL cholesterol and blood-glucose levels, reduce fat mass, and improve lung function among many other aspects of our health.

Evidence backing improved cardiac output can be observed in a research study performed at the gerontological research institute.  This study was conducted to find the effects of a 4-month endurance training program on older adults.  The results of this experiment illustrate the significant benefits of exercise training on the overall cardiac output of a group of older adults. Exercisers trained three times weekly for 40 minutes on a cycle ergometer (5-minute warm up, 30 minutes at training heart rate (THR), 5-minute cool down). Target heart rate was set at 70% of peak heart rate attained on a maximal exercise test.  At the end of the experiment, the exercise group improved their aerobic capacity by 8.5% compared to the control group (no exercise) whose aerobic performance decreased (Posner).

Resistance training, otherwise known as strength training, has been found to improve bone density at any age and increase muscle mass.  Combining a strength training program with a balance training program has been found to prevent falls in the elderly.  According to a study done in New Zealand, a six month strength and balance program showed a significant change in the number of falls among two groups of senior citizens.  This is an important finding, because in many cases falls lead to long-term inactivity, which in turn increases the rate of mortality (Campbell).

By Anthony Locast

 

Sources

Campbell, A. John, et al. “Randomised controlled trial of a general practice programme of home based exercise to prevent falls in elderly women.” Bmj 315.7115 (1997): 1065-1069.

Posner, Joel D., et al. “Low to moderate intensity endurance training in healthy older adults: physiological responses after four months.” Journal of the American Geriatrics Society 40.1 (1992): 1-7.

Recipe of the Week: Seedy Cherry-Quinoa Bars

Serves: 12

Ingredients:

  • Nonstick vegetable oil spray
  • 1 cup chopped almonds
  • ½ cup raw quinoa, rinsed
  • ¼ cup raw pumpkin seeds
  • ¼ cup raw sunflower seeds
  • 1 cup dried tart cherries
  • 2 tablespoons brown rice syrup
  • ¾ teaspoon kosher salt

Directions:

  1. Preheat oven to 350°. Coat 8×8” baking pan with nonstick vegetable oil spray; line with parchment, leaving overhang on all sides.
  2. Toast almonds, quinoa, pumpkin seeds, and sunflower seeds on a rimmed baking sheet, stirring occasionally, until golden brown, 10–12 minutes. Let cool.
  3. Reduce oven temperature to 200°. Process cherries, brown rice syrup, salt, and 2 Tbsp. water in a food processor until smooth.
  4. Transfer to a medium bowl and stir in toasted almond mixture.
  5. Press firmly into prepared pan and bake until no longer sticky, 20–25 minutes. Let cool, then cut into bars.

*Bars can be made 2 weeks ahead. Store airtight at room temperature

Nutrition Information:
Calories 150
Fat 7g, Carbohydrates 19g, Fiber 5g,  Sugars 7g, Protein 4g

 

Original recipe can be found here!

Recipe of the Week: Skillet Apple Pork Chops

Total Time: 26 Mins
Serves 4 (serving size: 1 chop and about 2/3 cup apple mixture)

Ingredients: 

  • 1 1/2 tablespoons olive oil, divided
  • 4 (6-oz.) bone-in pork chops
  • 3/4 teaspoon kosher salt, divided
  • 3/4 teaspoon freshly ground black pepper, divided
  • 1/2 cup unsalted chicken stock (such as Swanson)
  • 1 teaspoon Dijon mustard
  • 1 tablespoon chopped fresh sage
  • 1 1/2 teaspoons chopped fresh rosemary
  • 2 medium apples, thinly sliced
  • 1 small red onion, thinly vertically sliced

Directions:

  1. Heat a large skillet over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Sprinkle pork chops evenly with 3/8 teaspoon salt and 3/8 teaspoon pepper. Add pork chops to pan; cook 5 minutes on each side or until pork chops are done. Remove from pan.
  2. Combine stock and mustard, stirring with a whisk. Add remaining 1 tablespoon oil to pan; swirl. Add remaining 3/8 teaspoon salt, remaining 3/8 teaspoon pepper, sage, rosemary, apple, and onion to pan; cook 4 minutes, stirring occasionally. Stir in stock mixture. Return pork chops to pan; cook 3 minutes or until liquid is reduced by half.

 

 

Original recipe can be found here!

Fall Prevention in Autumn

As the leaves begin to change, Team Peak dedicates its time and resources to Fall Prevention Awareness month. There are a number of Fall Prevention Programs available, including the ones here at Peak Fitness and Physical Therapy! Before you ask about or programs, here are some helpful tips to get you started.

  • Research shows that fall risk is increased by things such as age, weakness, confusion and unsteady movement. Luckily, that same research also shows that if we pay particular attention to these risk factors, our fall risk decreases. A consistent exercise program will not only help keep you on your feet, it will help keep you healthy and strong (Rubenstein, 2006).
  • Wear the appropriate footwear. Consider the changing weather as a cue to ditch the unstable sandals and opt for some better fitting sneakers. This is especially important if you are going to be doing activities like raking leaves, picking pumpkins, etc.
  • Get a balance assessment. Ideally, we can start an intervention before a fall incident Get your eyes, ears, strength, mobility and gait assessed by a qualified professional to help set you up for success (Moylan, Binder, 2007).

 

By Matt Rhodes

 

References:
Moylan and Binder, 2007. Falls in older adults: risk assessment, management and prevention. American Journal of Medicine 120(6).

Rubenstein, EF, 2006. Falls in older people: epidemiology, risk factors and strategies for prevention. Journal of Aging 35.

 

 

 

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!