Lynbrook | New Hyde Park | NY

weight loss tips

Recipe of the Week: Broccoli Pesto Omelet

Ingredients

  • 3/4 ounce fresh basil leaves, plus two sprigs
  • 1 tablespoon pine nuts
  • 1 clove garlic, peeled
  • 1 tablespoon olive oil, divided
  • 2 tablespoons shredded Parmesan cheese, divided
  • 2 cups broccoli, chopped
  • 4 large egg whites
  • 2 large eggs
  • 2 cups mixed greens, washed and dried
  • 1 tablespoon fresh lemon juice

Directions

  1. Finely mince the basil, pine nuts and garlic. Add half of the Parmesan and mince to form a paste. Place in a medium bowl and add 1 teaspoon of the olive oil, stir to mix.
  2. Set up a steamer and steam the chopped broccoli for 2 minutes, then let cool slightly before adding to the bowl with the basil mixture. Toss to coat.
  3. In a medium bowl, whisk the egg whites, eggs, and remaining Parmesan until well-mixed.
  4. Drizzle a 6-inch nonstick pan with 1/2 teaspoon of olive oil, swirl to coat, and place the pan over medium-high heat. Let heat for about 30 seconds before pouring in half the egg mixture about 1 cup. Let cook for about 1 minute before reducing the heat to medium-low. Let cook for 2 more minutes, until the eggs are cooked around the edges and there is just a bit of runny egg on top. Use your spatula to flip the omelet and cook for a few seconds more, then flip again.
  5. Place half of the broccoli mixture on one side of the omelet and use a spatula to carefully fold the omelet over the broccoli. Cover the pan and cook for 1 minute to warm the broccoli, transfer to a plate, and cover to keep warm until serving.
  6. Repeat to make the second omelet in the same manner. Serve hot, garnished with basil sprigs and 1 cup mixed greens, which have been tossed with the remaining 1 teaspoon of olive oil and the lemon juice, on the side.

 

Serves: 2 | Serving Size: 1 omelet

Nutrition (per serving): Calories: 271

Total Fat: 17g; Sodium: 346mg; Carbohydrate: 12g; Dietary Fiber: 4g; Sugar: 3g; Protein: 20g

 

Original recipe from My Fitness Pal can be found here!

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

Planning Healthy Meals for the Week

We asked Peak Performance’s own Exercise Physiologists about how they have created routine in their lives. From working out, to meal prepping to staying hydrated, read on for their best tips!

 

  1. Create a menu for the week by working around your schedule.

Which meals are going to be eaten at work/school? Are there any events where you may be home too late to cook? Any mornings where breakfast will be on-the-go? I try to pick one recipe for breakfast, maybe two for snacks, and three or four to cycle through for lunch and dinner. This helps create variety in my menu so I’m not bored of salads by Tuesday at dinnertime.

  1. Make a shopping list (and stick to it).

Once you have a menu of meals to prepare, it’s time to hit the grocery store. Do your food shopping from a specific list based on the recipe you are cooking and stick to that list – this will help avoid ice cream from ‘magically jumping’ in your cart. According to the Natural Resources Defense Council, the average American ends up wasting 25% of the food and beverages they purchase. By making that shopping list specific, you purchase just what you need to cook for the week based on your meal plan.

  1. Prepare your meals ahead of time to save time.

Ever hear of ‘Meal Prep Sunday’? Give yourself an hour or two over the weekend to cook in bulk so you have food prepared for a few days. Start by prepping all of the ingredients together, i.e. if two recipes call for chopped onion, chop it all at once; this will save time instead of going back to chop another 1/2 cup of something. When it’s time to get cooking, look at the recipes and stagger how they are going to be cooked in order to multitask. See what’s going to take the longest in the oven and get that going while work on another dish.

  1. Pack snacks (just in case).

I am a big fan of the second breakfast and always make sure I have something for the ‘witching hours’ between lunch and dinner. When packing your lunch box, add a healthy snack just in case that late morning or afternoon hunger strikes. If you have meals prepared, you will be less likely to reach for treats in the break room at work or head straight for the kitchen when you get home.

 

By Louise Mills-Strasser, MS

Recipe of the Week: Immune-Boosting Chicken Soup

Serves: 8

INGREDIENTS:

  • 2 Tbsp olive oil
  • 1 onion, chopped
  • 3 large celery stalks, chopped
  • 2 large carrots, peeled and chopped
  • 1 cup mushrooms, sliced
  • 10 cloves garlic, minced
  • 8 cups chicken stock
  • 2 bay leaves
  • ½ tsp. turmeric
  • ½ tsp. crushed red pepper
  • 1½ tsp. sea salt
  • 1 (15 oz) can chickpeas, drained and rinsed
  • 3 cups shredded rotisserie chicken
  • 2 cups baby kale leaves

INSTRUCTIONS:

  1. In a large pot or Dutch oven, heat oil over medium-high heat and sauté onion, celery and carrots, stirring occasionally, about 5 minutes. Add mushrooms and garlic, cooking another 3 minutes.
  2. Stir in the chicken stock, bay leaves, turmeric, crushed red pepper, salt and chickpeas; bringing to a boil. Mix in shredded chicken, cover and turn down heat to a simmer for 15 to 20 minutes.
  3. Add kale, cover and simmer an additional 5 minutes. Discard bay leaves, serve and enjoy!

NUTRITIONAL INFORMATION:
Serving Size: 1½ cups
Calories: 253 • Fat: 6.5 g • Carbs: 20.6 g • Fiber: 6 g • Protein: 28 g • Sugars: 3.5 g

 

Original recipe can be found here!

Building Accountability

We have all heard a million times how important exercise is for us but most of the time we would rather do just about anything else. Unfortunately, missing that one day can be a slippery slope and it may be difficult to get back on track. A great way to bypass this struggle is to find a workout partner. These people can come in many shapes and sizes but finding a buddy has been proven to result in an increase in attendance and adherence. Having an exercise partner works two ways as well. While you and your partner push each other, you also hold each other accountable and provide motivation for one another. Some partners can even push each other to new heights with a little friendly competition. That being said, not all partners are created equal and finding the right one can be a challenge.

When considering who can or cannot be your partner it is wise to compare your goals to theirs, your individual levels of fitness and whether they will be a true partner or a distraction. The best of partners tend to have an emotional connection with each other and a study published in Psychology of Sport and Exercise found that the exercise habits of people you know have a positive influence on your exercise habits.

Partners can be your friends/colleagues, a group or a trainer. Friends/colleagues work best for those who find it hard to get to the gym on their own. This dynamic works best when goals and fitness levels are fairly close. Sometimes, it can work when the fitness levels are different so long as the higher skilled partner can help the newer one while focusing on their own progression. The group setting is best for those who like to combine exercise and social time. Group classes are a great way to meet new people with fitness-minded goals. Lastly, working one-on-one with an Exercise Physiologist takes a load of the pressure off you. EP’s are able to motivate and support you, all the while developing a program that best benefits you. Whether you are experienced and struggling to get to the gym or a newcomer seeking some guidance, having an exercise physiologist to work with you can help you reach your goals.

 

By Julian C. Lee