Lynbrook | New Hyde Park | NY

weight loss

Recipe of the Week: Coconut Lime Tilapia

This delicious recipe was quick and easy to make! Try serving it with a whole grain side to make it a well rounded meal for your family.

Ingredients

  • 3 limes, zested
  • 4 garlic cloves, minced
  • ¼ tsp pepper
  • 7 tsp of coconut oil, melted
  • 4 (4oz) tilapia fillets
  • 8 cups fresh spinach
  • ¼ c + 1 tbs of lime juice

Directions

1) Heat a large frying pan over medium heat. In a small bowl, combine lime zest, garlic, pepper, and 4 teaspoons of coconut oil.

2) Coat tilapia fillets with the oil mixture on both sides. Place fillets, two at a time, in the pan and cook for 3 to 4 minutes per side, until golden and crisp.

3) In a large bowl, toss spinach with the remaining 3 teaspoons of coconut oil and 1 tablespoon of lime juice. Divide among four serving plates with a fillet and drizzle with lime juice.

**You can sauté the spinach leaves also!

Nutrition

  • Calories: 196
  • Carbohydrates: 3g
  • Fat: 10g
  • Protein: 23g

 

Physical Activity for Type 2 Diabetes

Over 1 million American people have Type 2 diabetes and over 90% of that population is considered overweight. The top 3 major lifestyle risk factors associated with chronic disease, cancer and stroke are 1) tobacco use 2) lack of physical activity, and 3) poor dietary habits. Dietary habits and physical activity go hand in hand when it comes to reducing your risk of developing Type 2 diabetes. While there are many approaches to losing weight, 1/3 of Americans are on weight loss diets which claim to provide a “quick fix.”  There are over 150,000 books related to weight loss on Amazon.com; however, creating a lifestyle change is the key to long term success.  There is so much information out there between books and the internet- let’s establish some facts and focus on how physical activity impacts Type 2 diabetes and promotes weight loss.

Physical activity accounts for about 25-30% of the body’s total energy expenditure in a given day. (Physical activity includes walking around the office, climbing stairs at home, or standing up from a chair v. exercise which is regimented.) Before starting an exercise program, finding out your basal metabolism (BMR) will tell you how many calories your body is burning in a day. BMR is the energy expended to sustain basic life functions such as respiration, heart beat, nerve function and muscle tone. BMR accounts for about 50-70% of total energy expenditure. Once your BMR is calculated, we can then better understand and properly prescribe how intense your exercise program should be with consideration of your BMR.

Maintaining healthy body weight by balancing caloric intake with energy expenditure is typically the most challenging part of weight loss.  Too much exercise with too little nutrient dense foods can cause you to lose vital fluids and micronutrients.  Too little exercise with too much food can lead to weight gain.  Remember 2 things: 1) healthy weight loss is 1-2 lbs per week and 2) you must expend and extra 3,500 calories to lose 1lb.  For example, decrease your caloric intake by 500 calories a day without any exercise you will lose at 1 pound over the course of seven days. Walking 1 mile is about 100 calories expended. An extra 100 calories burned a few times each week paired with a 500 calorie deficit and you will reach your goal of 1-2 pounds a week.  The key is setting reasonable goals and starting with small changes to make big differences.

It’s important not to just focus on weight loss but overall health. Physical activity of at least 30 minutes a day can lower blood pressure, lipid levels, and blood glucose. The main focus is creating sustainable lifestyle changes. Focus less on the weight loss and more on overall improvements in fitness levels. Remember, fit people are healthier than unfit people of the same body composition. Being active much is healthier than being sedentary.

 

Recipe of the Week: Peach and Blue Cheese Salad

Total: 10 min
Active: 5 min
Yield: 4 servings

Ingredients:

  • 6 firm peaches, pitted and quartered
  • 1/4 cup plus 1 tablespoon extra-virgin olive oil
  • 1 clove garlic, minced
  • 1/4 cup red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey
  • Kosher salt
  • 1/2 cup almonds
  • 3 to 4 cups baby arugula
  • 1 cup of your favorite blue cheese

Directions:

  1. Heat the grill to medium or the oven to 250 degrees F. Add the peaches to a large bowl, drizzle with 1 tablespoon olive oil and toss to coat. Grill for 1 minute per side or warm for 2 minutes in the oven.
  2. Meanwhile, make the dressing. In a small bowl, whisk together the garlic, vinegar, mustard, honey and remaining 1/4 cup olive oil. Season with salt.
  3. Gently mix together the warm peaches, almonds, arugula and blue cheese in a large mixing bowl. Toss with the dressing.
  4. Cook’s Note: I love this served right on top of a steak but it is also great as a side salad.

 

Recipe courtesy of the Cooking Channel- find it here!

 

Adding Variation & Increasing the Fun

If you’ve ever spoken to a physiologist about an exercise routine, you know the #1 rule is to make it fun. Find a workout or activity that you enjoy doing, and you’ll never have to force yourself to do it. It may be hard to believe, but banging weights around in a gym can get boring for people from time to time. When that happens, try to change up the workout to something different and new to keep the fire alive! Find a new route on your walk/run, try a new exercise or routine to avoid that horrible “Oh great, THIS again” feeling. The term most health professionals would use for this is “The Variation Principle.”

Here are a couple of routines you can try to help vary your workouts!

Beach Day Cardio:

Now, cardio workouts may seem more challenging, but with a change of scenery and giving yourself some variation, you can get it done with a smile on! The lifeguard stands down in Long Beach are about 500 feet apart, depending on crowds. 5 stands out and 5 stands back is about a mile!

  1. Run between a set of stands, then jog between a set of stands for a great interval cardio session! Modify by alternating between jogging and walking. Up the intensity by switching between sprinting and jogging.
  2. Try moving through the soft sand for a set, and then to the packed sand for a set (tougher than it sounds).

Fun in the Sun Circuits

Looking for a great total body workout that won’t kill your beach time? These total body circuits don’t require any equipment at all, only your body!

#1

  • Plank for 20 seconds
  • Jumping Jack or Jog for 15 seconds
  • Bodyweight Squat for 12 reps
  • Pushup for 10 reps

Repeat 4 times!

#2

  • Shoulder Circles 20 fwd, 20 backward
  • Walking Lunge 8 each leg
  • Flutter Kicks for 20 seconds
  • Mountain climber 20 seconds

Repeat 4 times!

 

By Matt Rhodes

Recipe of the Week: Cauliflower Fried Rice

Ingredients:

  • 1 medium head cauliflower, stem removed
  • OR 1 package fresh or frozen pre-riced cauliflower
  • 3 teaspoons canola oil
  • 2 large eggs, lightly beaten (1 egg white, optional)
  • 3 cloves garlic, minced
  • One 1-inch piece fresh ginger, peeled and grated
  • 1 cup frozen mixed peas and carrots, thawed
  • 1/4 cup thinly sliced scallions
  • 3 tablespoons low-sodium soy sauce
  • 2 tablespoons sesame oil
  • Optional add-in for more protein: 2 cooked chicken breasts, diced
  • Hot sauce, for serving, optional

Directions:

  1. Cut the cauliflower into chunks. Working in batches, pulse the cauliflower in a food processor until course in texture, like rice. This recipe uses about 4 cups of cauliflower rice. If you have any leftover, save it for another use.

1a. If you’re using pre-riced cauliflower move to step 2.

  1. Heat a wok or large skillet over medium-high heat. Add 1 teaspoon of the canola oil. Add the eggs and quickly scramble. Transfer the eggs to a plate and set aside. Heat the remaining 2 teaspoons canola oil. Add the garlic and ginger and cook, stirring constantly, about 1 minute. Add the peas and carrots, scallions and cauliflower. Stir-fry until the vegetables are tender, about 5 minutes.
  2. As the vegetables are cooking, whisk the soy sauce and sesame oil together in a small bowl. Stir the sauce and chicken into the cauliflower mixture. Cook an additional minute or 2. Stir the cooked eggs back into the mixture. Serve with hot sauce and additional soy sauce if desired.

Nutrition Information:
Yield: 4 servings, Serving Size: 1 1/3 cup
Amount per Serving:

  • Calories: 108
  • Total Fat: 3g
  • Sodium: 868mg
  • Carbohydrates: 14g
  • Fiber: 6g
  • Protein: 9g

 

Recipe adapted from The Food Network. Original recipe can be found here!

Healthy Summer Habits to Carry into Fall

The summer months often bring out the happier, healthier side of people compared with the winter version that dreads heading outdoors and shorter days. But these healthy habits are something that should be maintained all year round. Think of fresh picked vegetables, boardwalk biking adventures, and hanging out outdoors. Try these simple tips to carry your healthy habits into the cooler months!

1.Under the hot summer sun, people are more conscious of how much water they are drinking. Hydration is important in maintaining good health and should be a priority year-round. Remember that a good rule of thumb is to drinking half your body weight in ounces of water each day.

2. Summer cookouts are perfect for eating lean and green. Keep grilling your favorite low-fat meats and seasonal vegetables throughout Fall and even the Winter. Try investing in an indoor grill pan for your stove top for when it cools off outside.

3. It’s easier to get up and go outside for a walk when there are long hours of daylight. Make a promise to yourself to stay active as you head into the rest of the summer. Keep your exercise routine going strong! If you’re heading back to school, try breaking it up by doing some exercises for 15-30 minutes a day before and/or after work.

4. During the summer days, we often eat lighter foods with more fruits and vegetables. With cooler months, it’s natural to crave heavier foods. Eating seasonal produce ensures it is fresh and at its best- which means you’ll enjoy it more. Tomato, corn and zucchini season may come to an end, but fall super foods like pumpkins, apples, and Brussels will be popping up next month!

5. Buying your produce at a farmers’ market can save you money, helps support local business, and is environmentally friendly (requiring less packaging and transportation). Plan your family’s meals around your farmers’ market finds- that fresh-picked flavor of locally grown fruits and veggies will have your family craving seconds! Many markets are open well into October, too.

6. The summer provides the perfect climate for outdoor activities like hiking, biking and swimming. With a few extra layers, you can keep jogging or biking well into the fall. The cooler air and drop in humidity will be welcomed after those muggy summer days.

 

By Louise Mills-Strasser

Beating the Dog Days of Summer

If the hot weather is getting to you, heading to the beach or pool can be a relaxing way to escape the brutal summer heat. Immersing yourself in the cool water can help to reset your body temperature to normal levels, especially after exercise. Going for a swim in a pool or in the ocean is a great way to exercise while avoiding the heat. However, it is important to understand two things: you still sweat (a lot) while in the water, and despite being fully immersed in water you can still become dehydrated!

It may be hard to tell because your skin is already wet, but just like any other form of exercise, you still sweat while swimming. Swimming is a taxing, total body workout and comparatively is one of the top calorie burning exercises you can perform. Burning calories raises internal body temperatures which causes us to sweat. Cool water can initially combat the rise in body temperature but only to a certain point, then the body has to cool itself down by sweating.

We lose a tremendous amount of water and electrolytes when we sweat. Our bodies can’t soak up the water around us, hence we must drink enough fluids in order to replace what is lost. You should fill up on fluids before and after a water workout (and depending on the duration of the workout, you may need to hydrate during). Dehydration can cause symptoms such as cramping, dizziness, and fatigue; so it is important to continually hydrate throughout the day. Here is good formula to estimate how much water to you should consume daily:

–        Body weight (lbs) divided by 2 = ounces of water you should drink each day

o   Ex. 200 lbs/2 = 100 , recommended to drink ~100 ounces of water/day

Remember, even though you are cool in the pool it’s necessary to put some water back in your body!

 

By David McCalla

Recipe of the Week: Taco Stuffed Zucchinis

TOTAL TIME: 1 hour 15 minutes

INGREDIENTS:

  • 4 medium (32 ounces) zucchinis, cut in half lengthwise
  • 1/2 cup mild salsa
  • 1 lb 93% lean ground turkey
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp kosher salt, or to taste
  • 1 tsp chili powder
  • 1 tsp paprika
  • 1/2 tsp oregano
  • 1/2 small onion, minced
  • 2 tbsp bell pepper, minced
  • 4 oz can tomato sauce
  • 1/4 cup water
  • 1/2 cup reduced fat Mexican blend shredded cheese
  • 1/4 cup chopped scallions or cilantro, for topping

DIRECTIONS:

  1. Bring a large pot of salted water to boil. Preheat oven to 400°F.
  2. Place 1/4 cup of salsa in the bottom of a large baking dish.
  3. Using a small spoon or melon baller, hollow out the center of the zucchini halves, leaving 1/4-inch thick shell on each half.
  4. Chop the scooped out flesh of the zucchini in small pieces and set aside 3/4 of a cup to add to the taco filling, (squeeze excess water with a paper towel) discarding the rest or save to use in another recipe.
  5. Drop zucchini halves in boiling water and cook 1 minute. Remove from water.
  6. Brown turkey in a large skillet, breaking up while it cooks. When no longer pink add the spices and mix well.
  7. Add the onion, bell pepper, reserved zucchini, tomato sauce and water. Stir and cover, simmer on low for about 20 minutes.
  8. Using a spoon, fill the hollowed zucchini boats dividing the taco meat equally, about 1/3 cup in each, pressing firmly.
  9. Top each with 1 tablespoon of shredded cheese. Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.
  10. Top with scallions and serve with salsa on the side.

 

NUTRITION INFORMATION:
Yield: 4 servings, Serving Size: 2 halves
Amount per Serving:

  • Calories: 286
  • Total Fat: 12g
  • Carbohydrates: 18g
  • Sugar: 6g
  • Protein: 28g

 

Original recipe from SkinnyTaste.com can be found here!