February Member Tips: Recipe + Workout

Experiencing an elevated state of health and wellness starts with our daily habits. The type of exercise we engage in and what food we are feeding ourselves to fuel those workouts has a direct impact on our overall state of physical and mental health. Each month, Hoag Concierge Medicine wants to make planning easier by providing you with a recipe and workout to try! 

Pay attention to the way the meal and exercise makes you feel. 

As February is Heart Month, we wanted to include a meal from Keep the Beat™ Recipes – a collection of delicious and healthy recipes created for the National Heart, Lung, and Blood Institute. These meals show us that being kind to our hearts can start in the kitchen!

Teriyaki-Glazed Salmon With Stir-Fried Vegetables

*makes 4 servings

Ingredients

For salmon:

  • 2 Tbsp light teriyaki sauce
  • ¼ C mirin (or sweet rice wine)
  • 2 Tbsp rice vinegar
  • 2 Tbsp scallions (green onions), rinsed and minced
  • 1½ Tbsp ginger, minced (or 1 tsp ground)
  • 12 oz salmon filets, cut into 4 portions (3 oz each)

For vegetables:

  • 1 bag (12 oz) frozen vegetable stir-fry
  • ½ Tbsp peanut oil or vegetable oil
  • ½ Tbsp garlic, minced (about 1 clove)
  • 1 Tbsp ginger, minced (or 1 tsp ground)
  • 1 Tbsp scallions (green onions), rinsed and minced
  • 1 Tbsp lite soy sauce
Steps
  1. Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 7.
  2. Preheat oven to 350 ºF.
  3. Combine teriyaki sauce, mirin, rice vinegar, scallions, and ginger. Mix well. Pour over salmon, and marinate for 10–15 minutes.
  4. Remove salmon from the marinade, and discard unused portions.
  5. Place salmon on a baking sheet, and bake for 10–15 minutes or until fish flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 °F).
  6. Meanwhile, heat oil in a large wok or sauté pan. Add garlic, ginger, and scallions, and cook gently but do not brown, about 30 seconds to 1 minute.
  7. Add vegetables, and continue to stir fry for 2–3 minutes or until heated through. Add soy sauce.
  8. Serve one piece of salmon with 1 cup of vegetables.

Tip: Try serving with steamed rice or Asian-style noodles (soba or udon).

Heart Rate Based Training

There is a common misconception that the more intense the workout is, the better it will be for us. This most certainly makes its way into how many people approach cardiovascular exercise. It is important to stay educated on what type of activity – and at what level – is best for you. 

Using heart rate-based training is a great way to make sure you are working at the proper intensity that matches your goals. 

A simple way to find your percentages is taking 220 minus your age and then selecting the appropriate percentage of that number.  See the chart below for guidance:

RPE Chart

Working with an Exercise Physiologist or certified Fitness Trainer is the best way to make sure you are doing the exercise program that is right for you. 

If you’re looking for more help in reaching your health and fitness goals and experiencing peak wellness, call Hoag Concierge Medicine today at (949) 490-7376!

 

January Member Tips: Recipe + Workout

It’s a new year, which means it’s a perfect opportunity to try new things. One of the biggest resolutions people often make is a tried and true way to lead a happier and healthier life: improving nutrition and exercise habits. Hoag Concierge Medicine wants to make it even easier to stay on your path to elevated wellness by providing you with a healthy recipe and quality workout tips!

Whole-Wheat Bow Tie Pasta With Puttanesca Sauce

This healthy pasta recipe from Keep the Beat™ Recipes is sure to become a weeknight go-to!

You will need:

  • 8 oz whole-wheat bow tie pasta (farfalle)
  • 2 Tbsp olive oil
  • 1½ C onion, diced
  • 2 Tbsp garlic, minced or pressed (about 5 cloves)
  • ¼ tsp cayenne pepper
  • 2 tsp anchovy paste (optional)
  • 1 can (35 oz) no-salt-added whole peeled tomatoes, coarsely chopped
  • 1 Tbsp capers
  • 8 pitted black olives, each sliced lengthwise into 6 pieces
  • 4 fresh parsley sprigs, rinsed and dried (optional)

Step 1) In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.

Step 2) Add pasta, and cook according to package directions for the shortest recommended time, about 10 minutes. Drain.

Step 3) Meanwhile, in a large nonstick pan, heat olive oil over medium heat. Add onion. Cook and stir for 5 minutes, until the onion begins to soften.

Step 4) Add garlic, cayenne pepper, and anchovy paste. Cook and stir for another 5 minutes.

Step 5) Add chopped tomatoes, capers, and olives. Cook and stir until heated through.

Step 6) Divide pasta among four dinner plates (about 1½ cups each). Spoon sauce over pasta. Garnish with parsley if desired.

Stretching 101

Start your workouts with foam rolling and stretching to optimize your workouts and protect your body from injury! Here are some reasons you should be incorporating the two into your exercise plan, and some how-to tips:

Why?

  • Helps with reducing muscle and joint tension
  • Preps muscles for movement and can prevent injury
  • Helps with proper movement patterns and pain reduction
  • Post-workout stretching helps with improving flexibility and mobility
  • Decreases muscle tension

How?

  • Make sure to breathe into stretches and hold for 20-30 seconds
  • Never push hard into stretches that may cause pain or injury 

If you’re looking for more help in reaching your health and fitness goals and experiencing peak wellness, call Hoag Concierge Medicine today at (949) 490-7376.