Lynbrook | New Hyde Park | NY

vegetables

Veggies v. Chips: Why Vegetables Always Win

Most nutrition advice we have read, suggests that we should be making healthy choices. We understand that when reaching for a crunchy snack, eating vegetables will be healthier for you than having potato chips. However, if we know what healthy food is why don’t we choose to eat it over eating something unhealthy?

Knowing how to eat healthy and regularly exercising are only half the battle. It’s not just about only knowing the information- it’s about applying it. So yes, it requires a little more work such as preparing food for a few days at a time. Setting yourself up for success will help you make the healthy choices. We often forget that the food you put into your body is what is fueling you. Ever hear the phrase “you truly are what you eat?” Your body’s energy level will increase if you eat the “veggies” v. “chips” because you are fueling yourself with the nutrients you need.

What nutrients do these vegetables provide?

  • Green beans: Vitamin C, Folic acid, iron, and Potassium
  • Cabbage: Vitamin C, Folic acid, Calcium, Potassium, and Fiber
  • Carrots: Beta-Carotene, Vitamin A, Vitamin K, and Potassium
  • Yellow Corn: Beta-Carotene and Lutein, B vitamins, iron, magnesium, potassium, and folic acid
  • Eggplant: fiber, potassium, manganese, and vitamin B1
  • Leeks: Fiber, Iron, Vitamin A, Vitamin C, and contain the cancer-fighting phytochemical diallyl sulfide
  • Peas: Protein, B vitamins, Vitamins C, Vitamin A, Manganese, Iron, Potassium, and Lutein
  • Peppers: beta-carotene; Vitamin B6, Vitamin C, Vitamin A, and Potassium
  • Sweet Potatoes: Vitamin A, Vitamin B6, Vitamin C, Iron, Fiber, Potassium, and Beta-carotene

What do these nutrients do for your body?

  • Vitamin A: fat-soluble, important for normal vision, the immune system and reproduction. It helps heart, lungs, kidneys, and other organs to work properly
  • Vitamin B1: also called thiamine or thiamin, is one of 8 B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which the body uses to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein.
  • Vitamin B6: also called pyridoxine, is a water-soluble nutrient that is part of the B vitamin family. B vitamins, including vitamin B6, help support adrenal function, help calm and maintain a healthy nervous system, and are necessary for key metabolic processes.
  • Vitamin C: is required for growth and repair of tissues in all parts of the body. It is essential for life and in healing wounds and maintaining the integrity of gums, bones, and teeth. Vitamin C is a water-soluble vitamin.
  • Beta-carotene: is the main safe dietary source of vitamin A, essential for normal growth and development, immune system function, and vision
  • Calcium: is a mineral that is needed by the body for strong bones, normal pulse rate, blood clotting, and the transmission of nerve impulses.
  • Fiber: Is the portion of plant food that cannot be digested by the body. Since it is not digested, it does not contribute any calories to the diet
  • Folic Acid is a type of B vitamin. Folic acid helps your body produce and maintain new cells, and also helps prevent changes to DNA that may lead to cancer.
  • Iron:  is an important component of hemoglobin, the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body. If you don’t have enough iron, your body can’t make enough healthy oxygen-carrying red blood cells.
  • Manganese: benefit to healthy bone structure, bone metabolism, and helping to create essential enzymes for building bones. It also acts as a co-enzyme to assist metabolic activity in the human body. Manganese also helps the formation of connective tissues, absorption of calcium, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, and metabolism of fats and carbohydrates.
  • Potassium: is a mineral that, helps muscles contract, helps regulate fluids and mineral balance in and out of body cells, and helps maintain normal blood pressure by blunting the effect of sodium. Potassium also may reduce the risk of recurrent kidney stones and bone loss as we age.

The food you eat can change your mood and makes you feel better both inside and out. Your mind is stronger then your taste buds. Think about your goals and your health when making nutritional choices and apply this knowledge to your meal planning.

“Knowing is not enough; We must apply. Willing is not enough; We must do.” –Bruce Lee

 

By Corynne Pereira

Recipe of the Week: Black Bean-Smothered Sweet Potatoes

Active Time: 15 minutes
Total Time: 20 minutes

Ingredients:

  • 2 medium sweet potatoes
  • 1 15-ounce can black beans, rinsed
  • 1 medium tomato, diced
  • 2 teaspoons extra-virgin olive oil
  • ½ teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ¼ teaspoon salt
  • 2 tablespoons reduced-fat sour cream
  • OR 2 tablespoons plain Greek yogurt
  • 2 tablespoons chopped fresh cilantro

Directions:

  1. Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425F until tender all the way to the center, about 1 hour.)
  2. Meanwhile, combine beans, tomato, oil, cumin, coriander and salt in a medium microwave-safe bowl; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
  3. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.

Nutrition Information:
Per serving: 308 calories; 7g fat; 13g fiber; 52g carbohydrates; 11g protein; 14g sugars

 

Original recipe from EatingWell.com can be found here!

Happy Earth, Healthy You

How far do you live from Peak Performance? A five minute drive? Ten minute drive? Have you ever noticed the actual mileage when you’re driving here? Peak is probably closer than you think! Have you tried walking or biking as your mode of transportation to get to the gym?

An individual weighing about 150 lbs. can burn about 300 calories per hour walking depending on their pace! Would you rather burn 300 calories or $2.50 on a gallon of gas?

Lynbrook Peak

  • Hewlett (by Trader Joe’s)- 2.0 miles
  • Lynbrook Train Station- 0.5 miles
  • Malverne Train Station- 1.4 miles
  • East Rockaway High School- 1.2 miles
  • Woodmere- 3.2 miles
  • Valley Stream North HS- 2.6 miles

New Hyde Park Peak

  • NHP Train Station- 1.3 miles
  • Tulip Ave Floral Park- 2.1 miles
  • Glen Oaks Shopping Center- 1.5 miles
  • Michael J Tully Park- 2.0 miles

Pace yourself! Think about your speed when walking/running on the treadmill and give yourself enough travel time. Average walking speed is about 3.0 mph. What about cycling? The average cyclist can ride about 10 mph at a comfortable pace, whereas cyclists on a racing bike travel about 25 mph in the Tour de France.

Earth Day is Saturday, April 22! Team Peak is challenging you to walk, run, or bike to the gym.

  • Know your body’s limits- if you live a little further than you can travel without a car, try to carpool with a gym friend.
  • Have a friend or family member drop you off while they run errands- then try walking back home.
  • Consider public transportation! There are bus stops all along Merrick Road and they stop right in front of Peak Performance.
  • There are plenty of ways to reduce our footprint on earth while working on our personal health and fitness goals!

 

By Louise Mills-Strasser

 

Recipe of the Week: Spinach & Zucchini Lasanga

Prep time: 15 mins
Cook time: 40 mins
Serves: 9

Ingredients:

  • 1 tbsp extra-virgin olive oil
  • half onion, finely chopped
  • 4 garlic cloves, crushed
  • 2 tbsp tomato paste
  • 1 28oz. can crushed tomatoes with the juice or 1 ¾ pound of fresh tomatoes, peeled, seeded and diced
  • Salt and pepper to taste
  • 1 tbsp chopped fresh basil
  • 3 cups spinach
  • 15 oz part-skim ricotta
  • 1 large egg
  • ¼ cup freshly grated Parmesan cheese
  • 4 medium zucchini, sliced ?” thick
  • 16 oz part-skim mozzarella cheese, shredded
  • ½ tsp parsley, chopped

Directions:

  1. In a saucepan, heat olive oil over medium heat. Add onions and cook 4-5 minutes until they are soft and golden. Add garlic and sauté, being careful not to burn. Add tomato paste and stir well. Add crushed tomatoes, including the juice in case you are using tomato cans. Add salt and pepper.
  2. Cover and bring to a low simmer for 25-30 minutes.
  3. Finally remove from the heat and add fresh basil, spinach and stir well.
  4. Adjust the seasoning if you think it is necessary.
  5. Preheat oven to 375°.
  6. In a medium bowl mix ricotta cheese, parmesan cheese and an egg. Stir well.
  7. In a 9×12 casserole spread some tomato sauce on the bottom. Layer 5 or 6 zucchini slices to cover. Place some of the ricotta cheese mixture and top with the mozzarella cheese.
  8. Repeat the layers until all your ingredients are all used up. Top with sauce and mozzarella.
  9. Bake 30 minutes covered and 10 minutes uncovered. Let stand about 10 minutes before serving.
  10. Garnish with parley and enjoy!

Find the original recipe here!

Recipe of the Week: Crispy Carrot Chips

The entire batch of carrot chips contains only 79 calories and offers 4.1 grams of fiber; regular potato chips have 160 calories and only one gram of fiber. Don’t forget the Vitamin A benefits!

Yields:  1 serving
Cook Time: 1 hour
Calories per serving: 79

INGREDIENTS

  • 2 large carrots (or 3 medium)
  • 1/2 teaspoon olive oil (or melted coconut oil)
  • 1/8 teaspoon sea salt
  • Any other seasonings you like!

DIRECTIONS

  1. Preheat oven to 350°F.
  2. Wash and peel the carrots. Using a mandolin slicer or a knife, tilt the carrot, and thinly slice diagonally to make oval-shaped pieces — if they’re too thick, they’ll be soft instead of crunchy.
  3. Place the carrot slices in a bowl, and toss with olive oil and salt.
  4. Lay the carrots in a single layer on a cookie sheet lined with a Silpat or parchment paper.
  5. Bake for 15 to 20 minutes, or until the carrots are dry and crisp. Watch them carefully toward the end, as they can burn quickly.

 

Find the original recipe here!

Recipe of the Week: Seven Vegetable Couscous

Prep Time: 1 hour 5 minutes

Ingredients:

Seven-Vegetable Stew:

  • 3 cloves garlic, smashed
  • 2 small turnips, peeled and quartered
  • 1 medium yellow onion, quartered lengthwise, root end intact
  • 1 large carrot, peeled and cut into 2-inch chunks
  • 1/2 fennel bulb, thickly sliced lengthwise, root end intact
  • 1/3 cup golden raisins
  • 1 tablespoon peeled, chopped, fresh ginger
  • 1 tablespoon kosher salt
  • 2 teaspoons each ground cumin, paprika, and sugar
  • 1 1/2 teaspoons ground turmeric
  • 1/8 teaspoon ground cloves
  • 1 cinnamon stick, snapped in half
  • 2 cups water
  • 1 pound butternut squash
  • 1 small zucchini, cut into 2-inch rounds
  • 1 (15 1/2-ounce) can chickpeas, rinsed and drained
  • 4 sprigs fresh flat-leaf parsley, tied together with kitchen string
  • 1 cup canned whole peeled tomatoes, with their juices

Couscous:

  • 2 cups cold water
  • 1 tablespoon unsalted butter
  • 1 teaspoon kosher salt
  • 1 1/2 cups uncooked couscous
  • 1/2 cup sliced almonds, toasted

Directions:

For the stew:

  • Put the garlic, turnips, onion, carrot, fennel, raisins, ginger, salt, cumin, paprika, sugar, turmeric, cloves, and cinnamon in a large soup pot with a tight-fitting lid. Add 2 cups water and bring to a boil over high heat; cover, reduce the heat, and simmer until the vegetables are somewhat soft, about 10 minutes.
  • Halve and seed the butternut squash and cut it into wedges. Tie parsley sprigs together with kitchen string. Add squash, zucchini, chickpeas, and parsley sprigs to the pot. Using your fingers and working over the pot, tear the tomatoes into big pieces and add them to the pot with their juices.
  • Simmer the stew, covered, until it is slightly thick and fragrant, and the vegetables are fork tender but not mushy, about 15 minutes. Remove cinnamon sticks.

 For the couscous:

  1. Bring water to a boil with the butter and salt in a small saucepan. Stir in the couscous, pull the saucepan off the heat, cover, and set aside until the water has been absorbed and the couscous is plump, about 5 minutes. Transfer to a bowl and fluff with a fork.

To serve, spread the couscous over a large serving platter and, using a slotted spoon, mound the vegetables in the center. Pour some of the broth over the vegetables and sprinkle with the almonds. Enjoy!

 

Original recipe from the Food Network 

Recipe of the Week: Shrimp and Veggie Stuffed Zucchini

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:

  1. Preheat the oven’s broiler and set the oven rack about 6 inches from the heat source. Grease a baking sheet.
  2. 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.
  3. Reduce the oven heat to 450 degrees F.
  4. 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.
  5. 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.
  6. 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: Three Bean Barley Soup

Prep Time: 30 m
Cook Time: 2 h 15 m

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 1 large onion, diced
  • 1 large stalk celery, diced
  • 1 large carrot, diced
  • 9 cups water
  • 4 cups vegetable broth
  • ½ cup pearl barley
  • ? cup dried black beans
  • ? cup dried great northern beans
  • ? cup dried kidney beans
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • ½ teaspoon dried oregano

Directions:

  1. Heat oil in a Dutch oven over medium heat. Add onion, celery and carrot and cook, stirring occasionally, until softened, about 5 minutes. Add water, broth, barley, black beans, great northern beans, kidney beans, chili powder, cumin and oregano. Bring to a lively simmer over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, until the beans are tender, 1¾ to 2½ hours (adding more water, ½ cup at a time, if necessary or desired).
  1. Slow-Cooker Variation: Use 2 cups water (instead of 9 cups) and combine all ingredients in a 5- to 6-quart slow cooker. Cover and cook until the beans are tender, about 4 hours on High or 7 to 8 hours on Low.

 

Original recipe can be found here!