Food

Eat This Not That (BBQ Style!)

EAT Bratwurst NOT Hotdogs

Most commonly hotdogs are made with pork, beef or chicken and tend to have “additives”. Bratwurst are made with pork, beef or veal and are typically fresher and more pure. 

Now learn how to serve up the perfectly Grilled Brats.  

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EAT Lean Cuts of Beef NOT Fatty Cuts

Sometimes in can be overwhelming picking out the perfect steak for your barbeque. Some of the fattier cuts such as the Rib Eye and the Strip steak have as much as 20-40 grams of fat, 30% of that being saturated fats. On the other hand, the leaner cuts such as the Eye of Round and Sirloin Tip Side will keep your fat content down in the single digits, significantly lowering the saturated fat consumption!

Lean Cuts

  • Eye of Round Steak
  • Sirloin Tip Side Steak
  • Top Round Steak
  • Bottom Round Steak
  • Top Sirloin Steak 

Fattier Cuts

  • Rib Eye
  • New York Strip
  • Skirt Steak
  • Porterhouse/T-Bone
  • Filet Mignon

Now that you’ve made your decision on the cut, check out “How to Grill the Perfect Steak”!

EAT lots of veggies NOT just corn and potato salad

Grilling veggies at a barbeque is a great way to get your micronutrient fix. Soak up all the vitamins, phytochemicals, trace mineral and antioxidants you can.

Here are some of our favorite ways to grill veggies.

Zucchini and Eggplant Slices

Slice up some zucchini or eggplant into half inch circles. Brush (not drizzle) some olive oil on each side on the slice, add some salt and pepper and you’re ready to grill.

Cauliflower and Broccoli

Chop up a handful of cauliflower and broccoli. Throw them both into a piece of aluminum foil, drizzle olive oil and salt and pepper, mix around and wrap it all up. Place the foil at the top of the grill and let it sit there until the veggies are softened.

Asparagus

Grab a bunch of asparagus, cut the end of the stems, roll in oil, sprinkle some salt and pepper and throw on top of the grill . Turn every minute until slightly charred and soft.  

EAT fresh fruit NOT pie

This is an obvious one, so make a fruit platter like no other. Grab strawberries, blueberries, blackberries, watermelon, and any other fruit of your liking. Wash em, dry them, and spread them on a plate. This will give you that sweet tooth fix without the added calories that a pie provides.

If you’re feeling a bit more adventurous, give this awesome watermelon cake recipe from Paleo Cupboard a try!

Nedra’s Favorite Summer Cocktails

A Mojito that will still leave you bikini ready!

A Mojito that will still leave you bikini ready!

MOJITO (1 Serving)

  • 5-10 fresh mint leaves

  • 1/2 lime, cut into 4 wedges

  • 1 tablespoon coconut sugar

  • 1 cup ice cubes

  • 1 fluid ounces white rum

  • 1/2 cup sparkling water

Place mint leaves, sugar and lime wedges into a sturdy glass.

Use a muddler to crush the mint and lime to release the mint oils and lime juice.

Fill the glass almost to the top with ice.

Pour the rum over the ice, and fill the glass with carbonated water.

Stir, taste, and add more sugar if desired.

Slimming Sangria

Slimming Sangria

White Wine SANGRIA (Serves 5-7)

  • 1 bottle of white wine

  • ½ 750 ml bottle of Sparkling water

  • 1 pack of raspberries

  • 2 peaches sliced

  • 2 kiwis sliced

  • Handful of mint

  • 2 tablespoon of (honey or agave)

Simply add the sliced fruit, sweetener, mint and top with wine and sparkling water.

Let sit for at least an hour in the fridge to let the flavours infuse.

In the summertime, it’s also nice to freeze half of the fruit and add right before serving so they act as ice cubes in the Sangria.

Dairy-Free Piña Colada

Dairy-Free Piña Colada

PINA COLADA (Serves 2-3)

  • 1 cup of fresh pineapple

  • 3/4 cups coconut milk

  • Handful of ice

  • 1-2 oz rum

In a high speed blender add in your coconut milk, ice, fresh pineapple, rum and blend until well combined. Pour into a cocktail glass and enjoy!

For full recipes go to: http://www.healthnutnutrition.ca/2015/07/27/healthy-cocktail-drinks-for-summer-collab-with-the-edgyveg/

6 Meal Prep Tips You Need in Your Life

Two words: MEAL PREP.  Whether you love it or hate it, it's a necessary evil when it comes to staying on track outside The P.E. Club doors. A good meal prep plan will save you money and calories, in addition to time during your busy work week.

Our trainers shared their favorite meal prep tips to help you *spice* up YOUR weekly routine!


Meal Prep Tips You Need In Your LIfe - The P.E. Club

1.) Make sure you have quality tupperware.

When you have the right tupperware and containers to transport your meals, it makes portion sizing and meal coordination more organized - and even fun!  Stores like Marshall's and HomeGoods have a variety of marked down reusable containers in a variety of colors, sizes and styles.  

*Important! Make sure to check that your tupperware is microwave + dishwasher safe to avoid harmful toxins. 

2.) Make meals a few days at a time.

It can be overwhelming to prep a whole week of meals in advance.  Think about your week, how busy you'll be, and plan ahead, then go from there.  You may get tired or repulsed after eating the same meal for five days in a row... So, break up your week of meals into chunks, and schedule yourself smaller periods of time every few days to keep it interesting.

Meal Prep Tips You Need In Your LIfe - The P.E. Club

3.) Make breakfast an easy fix. 

Not a morning person?  This is a meal prep hack for the early risers! Pre-batch frozen berries, bananas, and leafy greens in plastic bags for an easy dump 'n go smoothie!  All you need to do from there is pour the bag of produce into the nutribullet or blender, then add a dash of your favorite milk & nut butter....Voila! Instant breakfast!

 

via @mealprepsociety

via @mealprepsociety

4.)  Keep it simple.

It's hard not to scroll through Instagram and marvel at the meal prep photos of health foodies packing their fridges for the week.  Though it looks intimidating, know that this is JUST meal prep, not serving a table of 12 on Thanksgiving. If you're just starting out, don't stress.  Prep a simple turkey chili or vat of rice just to have on hand for an easy meal option, and build from there. Make sure you have some snack options on hand, too! That leads us to #5....

 

5.) Hit the cutting board ASAP.

5 Meal Prep Tips You Need in Your Life - The P.E. Club

As soon as you go grocery shopping, cut up all your fruits and veggies.  Put them in tupperware for an easy, grabbable snack when hunger strikes. With everything pre-chopped, it's easier to put together a quick salad or add some color to your scrambled eggs. Anything to get in those extra veggies! 

6.) Give yourself incentive.  

If you just completed a week well prepped, go ahead -- grab that salad from Sweetgreen or that smoothie from Juice Press. You deserve it!


For more tips, follow us on social media!

5 Indulgent Cookie Recipes Worth The Extra Hour at the Gym

At The P.E. Club, we believe in balance.  

So when you are faced with a dessert table of the finest treats the holiday season has to offer, it's okay to loosen the top button on your pants and indulge every once in a while.  If you're still sifting through the best recipes to bring to the in-laws' place, or want to blast the holiday tunes while baking up some festive treats, we got you covered.

Our trainers & instructors put together a list of cookie recipes that are 100% worth the extra mile, a few more kettle bell swings, or five straight min. of TRX pike ups @ the gym!


Katy's Pick:

Reese's Peanut Butter Cup Bliss Bites

REESE'S PEANUT BUTTER CUP BLISS BITES

Katy likes to bring the taste of her hometown - Hershey, PA - to the city during the holiday season, and  this secret recipe from her mom's bake book is the perfect chocolate + peanut butter fix, hailing from the Sweetest Place on Earth!

INGREDIENTS

  • Pastry:
    • 1 package of cream cheese (8 oz.)
    • 1 stick of butter, softened (1/2 cup)
    • 1/4 cup of packed brown sugar
    • 2 cups all-purpose flour
  • Filling:
    • 48 unwrapped Reese’s Peanut Butter Cups

DIRECTIONS

1.) Pastry: Beat cream cheese and butter in a large bowl until smooth. Gradually beat in sugar and flour until blended.  Divide dough into quarters. With ads, roll each portion on a lightly floured surface into a 6-inch log. Wrap individually and refrigerate until firm, at least 3 hours. 

2.) Heat oven to 375 degrees F.  Have uncreased miniature muffin pans ready. (mini muffin cups measure 1 3/4 inches across top.)

3.) Cue one log in 12 equal slices (keep the rest refrigerated).  With floured hands, flatten each piece into a 3-inch round and fit into muffin cup (dough will extend above cup). 

4.) Bake cups for 15-20 minutes or until lightly browned.  Meanwhile, unwrap 48 miniature peanut butter cups(from 13. oz. bag or reese’s.) 

5.) While pastry is hot, press 1 peanut butter cup into each pastry cup.  Cool 10 min. then remove pastry cups to each to cool completely.

KAYLEY + Morgana's PICK:

THE CLASSIC PEANUT BUTTER BLOSSOM

Peanut Butter Blossom Recipe - The P.E. Club

Kayley enjoys this classic cookie with a kiss!  This Holiday favorite is worth it down to the last bite.  

For the full recipe straight from Betty Crocker herself: http://www.bettycrocker.com/recipes/classic-peanut-butter-blossom-cookies/a3563f6e-96b0-443f-ae0a-53cef4be6db6

MIRIAM'S PICK:

CHOCOLATE CHIP-PECAN PiE BARS

Chocolate Chip-Pecan Pie Bars - Brown Eyed Baker

Miriam tried out this recipe from the Brown-Eyed Baker and shared the final product at her Thanksgiving table, and it was a big hit! Rather than a cookie, think of these more as an easy, hand-held pecan pie -- yum!

For the full recipe: http://www.browneyedbaker.com/chunky-pecan-pie-bars/

MELODY'S PICK:

Sea salt butterscotch pretzel cookies

Sea Salt Butterscotch Pretzel Cookies by Cookies and Cups

Melody likes to practice balance in her diet, too!  This sweet + salty treat does just that. Cookies & Cups twist on a classic chocolate chip cookie will have your mouth watering. 

For the full recipe: http://cookiesandcups.com/sea-salt-butterscotch-pretzel-cookies/

NEDRA'S pick:

chewy double chocolate peppermint cookies

Minimalist Baker - Chewy Double Chocolate Chip Peppermint Cookies

Is it even the holidays without some sweet peppermint? Nedra took The Minimalist Baker's double chocolate + peppermint cookies for a test drive, and she's excited to share this recipe with you: http://minimalistbaker.com/chewy-double-chocolate-peppermint-cookies/


When it's time to crunch away the cookies, we're here to help. Our gift to you is a Holiday Sampler that won't make you fat!  Enjoy $20 classes for you or someone you love. 

*Expires 1/31/17

Healthy Pumpkin Recipes For a Guilt-Free Fall

Your favorite trainers & instructors share how they celebrate Fall in the kitchen... without the guilt!

1.) Comforting Pumpkin Quinoa

Morgana loves stocking up on her Fall recipe picks from her sister-in-law's food blog, Fannetastic Food!  This savory dish serves up all the pumpkin goodness. It's the perfect post-class meal. 

2.) Healthy Pumpkin Banana Loaf

Healthy Pumpkin Banana Loaf

Got brown bananas?  Instructor Kayley marries a classic banana bread with the flavor of the season for a quick grab & go breakfast bread.  

INGREDIENTS;

  • 1½ cups (150 g) all-purpose flour *note: you can sub grain-free flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 1/2 tsp sea salt
  • 2 large eggs, lightly beaten
  • 1 medium-size ripe banana, mashed (100 g or 1/2 cup)
  • 1/2 cup (120 g) pumpkin puree
  • 1/2 cup (115 g) plain Greek yogurt
  • 1/4 cup (60 ml) maple syrup
  • 1/4 cup (50 g) brown sugar
  • 1 tsp vanilla extract

DIRECTIONS:

  1. Preheat your oven to 350ºF (176ºC), and lightly grease a 9 x 5 (23 x 13 cm) bread pan. Set aside.
  2. In a large mixing bowl, combine flour, baking powder, baking soda, spices, and salt. Stir until well combined and set aside.
  3. Lightly beat the eggs in a medium sized mixing bowl. Add mashed bananas, pumpkin, Greek yogurt, maple syrup, brown sugar, and vanilla. Stir until well combined.
  4. Pour the wet ingredients into the dry ingredients and stir gently. Do not over mix. Fold in any add-ins you wish to include.
  5. Pour the batter into the loaf pan, spreading it out evenly, and bake for 60 minutes, or until a toothpick inserted into the centre comes out clean. After 45 minutes, you may wish to cover with a sheet of tin foil to prevent the top from getting too brown.
  6. Remove from oven and let cool for about 10 minutes before transferring to a cooling rack to cool completely.

3.) Pumpkin Protein-Packed Pancakes

Owner & Trainer Nedra found a way to hit her macros, incorporate pumpkin & enjoy a short stack of pancakes - triple score! Here's her quick recipe for a Fall breakfast of champions. 

  • Flapjack protein pancake mix (buy here!)
  • Water
  • Organic canned pumpkin
  • Cinnamon
  • Pumpkin Pie Spice
  • Top with Oikos Vanilla or Caramel Greek yogurt, nuts or warm maple syrup!

4.) Paleo Pumpkin Spice Nice Cream (Vegan + Dairy Free)

Paleo Pumpkin Spice Nice Cream - The P.E. Club

Instructor Katy enjoys "nice" cream year round with a seasonal twist on a paleo classic. Check out her additions to a simple recipe turned festive. 

Ingredients:

  • 1 Frozen Banana
  • 2 tbsp of Pumpkin Puree
  • Splash of Coconut Milk
  • Dollop of Almond Butter
  • Dash of Cinnamon & Pumpkin Spice

Combine all ingredients in the food processor, blend & enjoy! Add dark chocolate chips to the mix for an even sweeter treat. 

5.) All-Pumpkin-Everything Smoothie Bowl

Pumpkin Smoothie Bowl - DailyDoseoFitness - The P.E. Club

If you follow trainer/instructor Miriam (@DailyDoseoFitness) on Instagram, you know she is the queen of tastefully beautiful kitchen creations.  This season, she enjoys all her pumpkin favorites, all in one bowl!  

Need some smoothie bowl #inspo? Here are some of Mir's faves for the perfect bowl:

  • True Nutrition Cinnamon Roll Protein Powder
  • Devotion Nutrition Pumpkin Spice Flex Packets
  • Archer Farms Pumpkin Spice Granola
  • LIFE Pumpkin Cereal
  • P28 Foods Pumpkin Spice Peanut Butter
  • Fit Crunch Bar Birthday Cake pieces
  • Walden Farms International Caramel Syrup  

What @DailyDoseoFitness Actually Eats in a Day

If you follow trainer/instructor Miriam Fried on Instagram (@dailydoseofitness), you might be under the impression that her diet consists primarily of the three main food groups: peanut butter, chocolate, and pancakes. In reality, only in her dreams - and on her birthday - is that the case.

To put those rumors to rest, Miriam shared with us what she ACTUALLY eats in a day...


1.) Breakfast

What @DailyDoseoFitness Eats in a Day - The P.E. Club

This varies depending on whether I’m on the go or have time to make breakfast at home.

My go-to grab and go breakfast?  A Siggi’s yogurt with a little bit of granola.

If I have time to cook?  It’s ALWAYS a big veggie egg white omelette with avocado, and turkey bacon and whole wheat toast on the side.

2.) Lunch/Post Workout

Since I prefer to workout mid-morning, my lunch is also my post workout meal, which means it tends to be my largest and most carb dense meal of the day!  When you exercise, your body fuels your workouts using muscle glycogen.  After a workout, you need to replenish those glycogen stores as quickly as possible.  The fastest way to do this is by consuming carbohydrates shortly after exercising.  You should also aim to get in some protein post workout, as protein aids in muscle protein synthesis (AKA building muscle!) as well as recovery, by reducing soreness and fatigue.

What @DailyDoseoFitness Eats in a Day - The P.E. Club

This meal for me is where the magic happens!  Typically, this means protein pancakes or my current summer favorite, a protein smoothie bowl.  I'll blend some frozen fruit with protein powder and cashew milk, then top it with whatever my heart - and body - desires.

What @DailyDoseoFitness Eats in a Day - The P.E. Club

3.) Afternoon Snack

If you’re like me and are #foreverhungry, having readily available snack options always helps to keep me from wandering into Duane Reade and accidentally buying out the entire candy section when that mid afternoon hunger hits.  My favorite afternoon snack?  Rice cakes with peanut butter and reduced sugar jelly!  If I’m on the go, a protein bar works in a pinch, so I always keep a stash in my bag just in case.

4.) Dinner

Dinner varies for me, but it always includes lots of veggies and some form of lean protein.  My current favorite dinner is a giant mixed vegetable stir fry over rice with chicken or shrimp, topped with my homemade Thai Peanut Sauce!  If I’m out and about during dinnertime, you can usually find me at my favorite salad spot, SweetGreen (my current favorite is their peach and goat cheese salad).

What @DailyDoseoFitness Eats in a Day - The P.E. Club
What @DailyDoseoFitness Eats in a Day - The P.E. Club

5.) Dessert

Also known as: the most important meal of the day. 

What @DailyDoseoFitness Eats in a Day - The P.E. Club

Typically, this will be one of three things: 1) some of my favorite high protein ice cream, Halo Top Creamery 2) greek yogurt mixed with cocoa powder and stevia, or 3) frozen banana protein ice cream made in my Ninja blender which I’ll top with some combination of delicious toppings (always lots peanut butter, of course)!

One of the ways I’ve been able to keep up with my fitness lifestyle is by eating dessert every night.  I always crave something sweet after dinner - and in terms of living a long, sustainable, healthy life, finding ways to curb those cravings (without going crazy), rather than FIGHTING them has always been a better strategy for me.

Here are a few things to remember:

  1.  If you’re looking to get healthier, simply eating LESS isn’t always the answer.  Under eating is just as unhealthy as over eating.  Food is necessary to fuel our bodies, to push us through our workouts, to keep us alive and functioning as happy, healthy human beings.  Eating too little for too long can have an averse effect on your body and even stall your weight loss goals.  
  2. Healthy doesn’t have to be boring!  No matter what your favorite foods may be, there are most likely ways to make them fit your diet in a healthier way.  Love pizza? Try a cauliflower crust recipe or make a tortilla pizza.  Addicted to Chipotle?  Make your own at home burrito bowls with a healthy twist!  Eating healthier does NOT need to mean salads for every meal.
  3. Instead of thinking about cutting out certain foods or food groups, try thinking about adding more healthy foods to your diet.  Eat more vegetables.  Experiment with adding fruits and veggies of a variety of different colors and feed your body with nutrient rich foods that taste good and also make you feel good. 
  4. At the same time:  I don’t avoid carbs.  Nothing is off limits to me.  I just practice balance and portion control.  No food is “bad”.  There’s not one particular food that causes weight gain.  If the majority of your diet consists of those “good for you”, nutrient filled foods, there’s no reason a smaller portion of that diet can’t contain those less healthy, “good for your soul” foods in moderation.
  5. If you struggle for a day or two, if you go off your diet for any reason- don’t beat yourself up.  Don’t let that deter you from trying again.  Nobody is perfect.  We all have our good days and our bad days- but the good news is that tomorrow is ALWAYS a new day!  Just keep going!

There you have it!  As you can see- my diet isn't ONLY pancakes and peanut butter, but it definitely always includes them in moderation because they keep me happy, healthy, sane, AND curb my cravings.  You don't have to choose between eating yummy food or eating healthy food.  You can have your (pan) cake and eat it too!  

Follow Miriam on Instagram for more! @DailyDoseoFitness

The Best Places For Post-Workout Eats on the Upper East Side

Looking for a spot to grab a bite? Fuel up after a tough workouT. 

Here are some of our best recommendations, suggested by your favorite trainers & instructors at The P.E. Club. 


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1.) Hu Kitchen - 86th/87th & 3rd

For our clean eaters, this is the spot for you!  Hu Kitchen has everything from build-your-own yogurt bowls to a cold bar of grab and gos. Need a little something for your sweet tooth?  HK sells a variety of dairy-free dark chocolates in a variety of fun flavors that are also available at Whole Foods. 

Credit: @SweetGreen

Credit: @SweetGreen

2.) Sweet Green - 85th/86th & 3rd

Sweet Green just opened on the Upper East Side, and we're stoked!  SG has fresh & healthy ingredients sourced from local, organic farmers.  Grab one of their house made frescas to hydrate post-workout. 

Trainer Favorite!  You simply can't mess with the classics. Nedra loves the Spring Chicken Salad, sans the parmesan crisps. 

 

3.) Chopt - 78th/79th & 3rd

Another salad shop contender, Chopt is a great option if you're craving a very large bowl of greens stuffed with protein and vegetables.  Build your own salad or mix up their classic bowls with your own personal touches. 

Instructor Favorite!  Katy takes her Mexicali Vegan with all Kale, excluding the beans & tortilla chips to keep it paleo. Add sauteed onions & broccoli for an additional fiber fix.

4.) Candle Café - 74th/75th & 3rd

With fresh food from farm to table, Candle Café prides themselves on their organic, vegan cuisine that is rooted in sustainability, eco-friendly practices. This is a prime UES smoothie spot for a nutritional boost.

Manager Favorite! Mayra keeps it Vegan with the Green Queen juice - apple, pineapple, cucumber, mint & cardamon. The benefits? Powerful antioxidants, protects brain cells, improves blood circulation + high in Vitamin C. 

5.) Le Pan Quotidien - 77th/78th & 2nd

Le Pan Quotidien Upper East Side - Robin Barrie

This is a club favorite amongst all of our trainers & instructors!  If there's a team meeting, you can catch everyone at this local café & eatery.  Just around the corner from P.E., LPQ is perfect for the remote worker who has to put some hours in after class or a fab spot if you're just meeting a friend for coffee. 

Nutritionist Favorite!  Our go-to nutritionist Robin Barrie loves the great "fast food" spread offered at LPQ - particularly a coffee, some hard-boiled eggs & fresh tabouleh to go! 

6.) Voila 76 - 75th/76th & 2nd

You can see just by Voila's menu  that they carry a lot of veggie-filled & protein heavy meal options that will give you the nutrients you need after an intense workout. If you're all about that breakfast-for-dinner, Voila makes eggs to order all day long. 

Manager Favorite!  Lucas enjoys their healthy twist on a Chicken Parm wrap, filled with whole grain rice, grilled chicken + light on the cheese.