Clubfit Blog | healthy food

Healthy Heart Nutrition Tips from Alicia

January 25, 2019 by karen

Club Fit Registered Dietitian Nutritionist Alicia Lusardi
Club Fit Registered Dietitian Nutritionist Alicia Lusardi

You may ask yourself, “What factors play a role in maintaining a healthy heart?” There are many, but the good news is, YOU have control over almost all of them! Aside from genetics, cardiovascular exercise, nutrition, alcohol consumption, and smoking/tobacco use are the main agents that influence your heart health. Specifically, staying active will help prevent obesity, decrease blood pressure and LDL cholesterol, raise HDL cholesterol, improve blood sugar control, and make that heart of yours nice and strong! Developing good eating habits such as avoiding processed foods, limiting sugar intake, and increasing consumption of fruits and vegetables will aid in sustaining adequate blood flow by decreasing the risk of hypertension and lowering LDL cholesterol.

Eating foods lower in sodium and limiting alcohol consumption to 1–2 drinks daily can help lower blood pressure as well. Finally, abstain from smoking or using tobacco and make an effort to spend time in smoke-free environments whenever possible. Consciously following these simple guidelines or making small changes to work towards them will ensure longevity and a thriving heart.

NEW: Come join Alicia in our JV café on April 28, 2019
for a pre-Mother’s Day Munch ‘n’ Brunch!

Special occasions can sometimes be difficult to navigate when trying to make healthier choices. Alicia has some tips and tricks to help!

She’ll cover healthy holiday eating topics including:

• Healthy Brunch Ideas
• How to Balance Your Plate at a Brunch
• Mindful Eating Techniques
• Balancing the Booze

 

Cooking Demo presented by Peter Pratt’s Inn

September 28, 2017 by karen

We enjoyed some food and fun last night in Jefferson Valley! Chef Jon Pratt of Peter Pratt’s Inn presented a free cooking demo to our members. We gathered in the Café to watch, listen, and — most importantly — taste! A vegetarian meal of soup and salad was taken to different level with the use of fresh, local ingredients and a variety of spices and seasonings. Jonathan gave us some useful tips and tricks along the way, including letting us in on a special “secret” ingredient.

John also shared his “Corn Chowda” recipe with us. Bear in mind, quantities will need to be reduced as this was made to fed a crowd! For best results, use fresh, local ingredients whenever possible. No time to shop for the best local produce? Join Field Goods and get your order dropped off weekly at our Jefferson Valley location. You can order produce, dairy products, spices and more.

We’ll be hosting another cooking demo next Week in Briarcliff, on Wednesday, October 4th. Hope to see you there!

Glazed & Confused Salad” Grain and Arugula Salad with Miso Glazed Sweet Potato.
“Glazed & Confused Salad”
Grain and Arugula Salad with Miso Glazed Sweet Potato.
Chef Jon and Club Fit Member Pete dishing it up at our cooking demo
Jon & Pete
Corn chowder prepared by Chef Jon Pratt at our cooking demo
“Corn Chowda” by Jon Prat of Peter Pratt’s Inn

 

 

 

 

 

 

 

 

 

 

 

“Corn Chowda”

1 case: sweet corn, raw, peeled and cut off the cob
2 lbs: butter
10 each: Spanish onions, small dice
12 each: red bell peppers, small dice
1 head: celery, small dice
2 heads: garlic, peeled and minced
3 each: jalapeños, seeded and minced
3 bunches: thyme, chopped fine
½ cup: smoked paprika
as needed: corn stock
2 quarts white wine
4 quarts heavy cream
6 bunches basil, coarsely chopped
to taste: sherry vinegar (secret ingredient!)

Make corn stock by simmering corn cobs in water just to cover for about 45 minutes. Try to yield as little as possible while still covering the cobs with water for full extraction. Strain and reserve.

Sweat down the onions and garlic in the butter with salt and pepper until slightly tender and translucent. Add the rest of the vegetables, the thyme and the smoked paprika. Sweat until tender, no color. Add the corn in stages, stirring well to coat with butter. Once the mixture comes back up to a simmer, add the white wine and reduce to sec. Add corn stock and reduce until very thick, then add all of the cream and reduce until thickened again. Adjust seasoning with salt, pepper, and a little champagne vinegar if it’s too sweet. Remove from the heat, puree half of the mixture, and return it to the pot. Fold in the chopped basil, still off of the heat, and check the seasoning again. Yum!

“Glazed & Confused Salad”
Grain and Arugula Salad with Miso Glazed Sweet Potato

Peel and cut 3 sweet potatoes; toss with olive oil and s&p; set aside

Simmer 20 minutes: 1/2 cup white miso with 1/2 cup soy, 1/2 cup mirin, 1/2 cup sake, 2 tablespoon sesame oil, 1/2 cup brown sugar; set aside to just warm

Cook separately in lightly salted water:
1 cup quinoa
1 cup wheat berries
1 cup barley or faro or your favorite grain
1 cup French green lentils

Reserve to room temp:
1 cup avocado chunks
2 cups favorite mushroom sautéed

Roast sweet potatoes in 375 oven until caramelized on edges; toss with a few tablespoons of reserved dressing and set aside.

Assemble: Add greens to salad bowl and all above grains. Top with sweet potatoes, mushrooms and avocado. When ready to eat, drizzle the appropriate amount of sauce and a little olive oil and your favorite vinegar or lemon juice.