Your New Delectable Summer Salad - One local Doctorate Student in Clinical Nutrition shares her healthy salad recipe of the season

When building a salad, especially when looking to enjoy a salad as a meal, we want to ensure that we are providing our body with all of the necessary components of a meal. To build a salad, I like to first pick out my whole grain and protein source. In this salad, I’m combining my whole grain, buckwheat, with chickpeas to create a complete protein. I begin to think of what base and vegetables I can combine to provide an enjoyable texture and flavor to the salad. To top it off, I like to incorporate a dressing to make the salad more unique and serve as a source of healthy dietary fat.

Approximately 2-4 servings

Ingredients:

- 1 can chickpeas

- 1-2 tsp. garlic powder

- Black pepper to taste

- 1 cup buckwheat

- 1 tbsp. red wine vinegar

- 2 tbsp. Garlic pesto

- 1 lemon

- 1 cucumber

- 1 tomato

- 1 carrot (shredded)

- 1 bunch of kale

- 1 bunch of Swiss chard

- 1 bunch of scallions

Preparation:

1. Preheat oven to 450º

2. Drain chickpeas and place on an aluminum foil-lined sheet pan

3. Lightly dress the chickpeas with olive oil and sprinkle with garlic powder and black pepper to taste

4. Roast chickpeas in the oven for approximately 20 minutes

5. Start to cook buckwheat: boil 2 parts water to 1 part buckwheat; once water is boiling, add buckwheat to the pot. Cover the pot and let simmer for 20 minutes (or follow package directions)

6. Wash and prepare produce for salad (chop kale and Swiss chard for the base; slice cucumbers, tomatoes, and scallions; shred carrots)

*tip: massage kale with lemon juice overnight to make the kale less bitter

7. Prepare pesto lemon vinaigrette dressing: 1 part red wine vinegar to 2 parts pesto + lemon juice to taste

8. Combine ingredients in a large bowl, drizzle on the pesto lemon vinaigrette

9. Mix, serve, and enjoy!

Nutrition Goals on the Go

Vacation season is in full swing in August, but that doesn’t mean that our nutrition goals have to stay behind at home! 

We want to find a balance of finding enjoyment in what we eat, while also consuming foods that nourish and fuel our bodies to complete our desired activities.

While away from home, we are away from a kitchen; therefore, many, if not all, meals are eaten out at restaurants. Given this reality, my tips featured in April’s issue for eating out at restaurants are certainly applicable. 

1. Don’t “save up” for a night out

2. Make your meal balanced

3. Eat seasonally

4. Take advantage of leftovers

5. Practice mindfulness at your meal

Tips that are more unique to vacationing: 

1. Make reservations ahead of time – Set a concrete plan of when you will eat at least one of your meals. This will help to plan the remainder of your meals, while mitigating the amounts of times that you reach a point of starvation. This will help with maintaining mindful eating practices.

2. Check out the menu ahead of time – Since you are booking your reservation ahead of time, you can take that moment to look at the menu and plan how to make a complete, balanced meal based on the menu offerings!

3. Pack your snacks – Traveling with snacks is always a great idea. You never know if there will be a transportation related delay or if your planned excursion exhausted you out and you are hungrier than anticipated! Packing items like mixed nuts, beef jerky, peanut butter and crackers, a protein bar, or even fruit that doesn’t require refrigeration can help tide you over for your next meal – and keep the happy vacation mood lifted!

4. Stay hydrated – The act of traveling; whether by train, plane, or automobile, is taxing and often leaves individuals dehydrated. Packing your favorite reusable water bottle is a great way to ensure you have water readily available and it also serves as a method of measuring the amount of water consumed. If you are unsure about the water quality in your destination, I recommend traveling with a water bottle that has a filter!

5. Plan for your return – What’s the worst part of vacation? Coming back to reality, but by planning ahead and making these super easy egg bites, you have a high protein first meal covered! In addition to prepping your return meal, I also recommend prepping your grocery list. An easy way is, as you are cleaning out your refrigerator, write out your list.

Egg Bites

- Preheat oven at 400º

- Place chopped seasonal vegetables in a large muffin pan

August vegetables: bell peppers, chopped broccoli, leeks, mushrooms, summer squash, and tomatoes

- For meat lovers, you can also add sliced ham, bacon, or your favorite breakfast meat

- Add desired shredded cheese, like mozzarella or feta cheese, into the muffin pan

- In a separate bowl, combine one whole egg or the whites of 2 eggs, a splash of milk & stir

this is done per each egg bite!

- Combine egg white mixture into the muffin pan

- Bake for 20-25 minutes or until golden

- Let egg bites cool and place in freezer safe container to have ready for when you return home!

Your Summer Food Tips + Our Local Farmers Market Guide

As we continue eating foods in season, summer is the perfect chance to explore what is available to us locally through attending Farmers’ Markets!

Farmers’ Markets are not only a fun activity to pass time and enjoy the summer sun, but it allows us to connect with the grower that sources the food we’re placing on our table, find seasonal produce, and is a way to obtain produce in a more environmentally sound manner than other methods.

Looking for a Farmers’ Market near you? Check out our Farmers’ Market Guide below!

Over the summer, we see a larger amount of produce available in season, I’ve included a highlight of some of the produce that is available and two seasonal recipes!

New Canaan

Lumber Yard Lot (near the train station)
244 Elm Street
New Canaan, CT 06840

Open every Saturday until November 18, 2023
10:00am to 2:00pm

Darien

Goodwives Shopping Center: 25 Old Kings Hwy N, Darien, CT 06820

Every Wednesday 10-3

Old Greenwich

38 West End Avenue Old Greenwich

Wednesday 2:30-6pm

Greenwich

Commuter Parking Lot: Arch Street and Horseneck Lane Greenwich, CT
Saturdays: 9:30 AM – 1 PM

July Produce:

Avocado, blueberries, corn, cucumbers, mango, strawberries, field greens, peas, citrus, pineapple, tomatoes, watermelon, zucchini

Smashed Bean Summer Tacos:

Tacos are an easy dinner idea that can allow for leftovers to be transformed into a taco salad

Ingredients:

Quarter avocado, diced

Can of black beans

Grilled shrimp or chicken (optional)

1 tomato, diced

Half cup corn

Quarter red onion, diced

One lime

Sour cream

Small tortillas

Shredded cheese

1. Drain and rinse black beans and add to a pot with half a cup of water. Place on medium heat and cover the pot for about ten minutes. Once beans are soft, reduce heat to low and stir beans and carefully smash the beans till they are smooth and thick in texture. Stir in half of the diced onion into the smashed beans

2. While beans are cooking, prepare the salsa: combine the corn, tomatoes, and onions in a bowl; squeeze juice from half a lime and stir

3. Warm tortillas and line with smashed beans. Add grilled shrimp or chicken if desired, avocado, salsa, sour cream, shredded cheese, and a squeeze of lime juice

Watermelon Salad:

This simple salad just requires that the ingredients are prepared and combined. It is the perfect side dish to add more fruits and vegetables to a meal and also allows for a fun way to enjoy some of these seasonal items!

Ingredients:

Quarter of a watermelon, diced

One cucumber, chopped

Quarter red onion, diced

One cup of chickpeas

Third cup of feta cheese

Mint to taste

Lime juice from half a lime or to taste

Top Mistakes to Avoid on the Elliptical Machine

Using the elliptical machine is a fantastic way to engage in low-impact, high-intensity cardio workouts that benefit your cardiovascular health and overall fitness. However, like any exercise equipment, improper use can lead to ineffective workouts or even injuries. At Club Sweat in Westport, Connecticut, we're dedicated to helping you achieve your fitness goals safely and effectively. Let's explore some common mistakes people make on the elliptical machine and how to correct them for a better workout experience.

Mistake #1: Slouching or Leaning on the Handles

Why it's a Problem: Leaning on the handles reduces the effectiveness of the workout by transferring weight off your legs. It also strains your back and shoulders.

Correction: Stand tall with a straight posture, engaging your core muscles. Lightly touch the handles for balance, but avoid leaning on them. Focus on using your legs to propel the machine.

Mistake #2: Using Incorrect Foot Positioning

Why it's a Problem: Placing your feet too far forward or backward on the pedals can lead to discomfort or strain on your knees and ankles.

Correction: Position your feet flat on the pedals, ensuring your weight is evenly distributed. Your knees should be slightly bent at all times during the motion.

Mistake #3: Not Using Enough Resistance

Why it's a Problem: Working out at a low resistance level limits the cardiovascular benefits and calorie burn of your workout.

Correction: Adjust the resistance level to challenge yourself without straining. Aim for a moderate level that allows you to maintain a steady pace while feeling a slight resistance.

Mistake #4: Holding Your Breath

Why it's a Problem: Holding your breath reduces oxygen flow to your muscles and can lead to dizziness or fatigue.

Correction: Breathe naturally throughout your workout. Inhale deeply through your nose and exhale through your mouth. Focus on maintaining a steady rhythm.

Mistake #5: Overstriding or Using Incorrect Motion

Why it's a Problem: Overstriding can strain your muscles and joints, particularly your hips and knees. Incorrect motion patterns can also lead to inefficient workouts.

Correction: Use a smooth, fluid motion with controlled strides. Avoid excessive swinging of your legs or jerky movements. Focus on a natural elliptical path that mimics walking or running.

Mistake #6: Not Paying Attention to Posture and Form

Why it's a Problem: Poor posture and form can lead to discomfort or injury over time, particularly in your lower back and joints.

Correction: Maintain a neutral spine and engage your core muscles throughout the workout. Keep your shoulders relaxed and avoid hunching forward.

Mistake #7: Skipping the Warm-Up or Cool-Down

Why it's a Problem: Skipping warm-up exercises can lead to muscle strain or injury. Skipping cool-down exercises can result in muscle soreness and stiffness.

Correction: Always start your workout with a 5-10 minute warm-up session to prepare your muscles and joints. End with a 5-10 minute cool-down session to gradually lower your heart rate and stretch your muscles.

Experience Safe and Effective Workouts at Club Sweat

At Club Sweat in Westport, Connecticut, our knowledgeable trainers are here to help you maximize your elliptical workouts. Visit our studio to learn proper techniques, receive personalized guidance, and enjoy a supportive environment that prioritizes your safety and fitness goals.

Stay Connected Anytime, Anywhere with Our Digital App

Can’t make it to our studio? Our Club Sweat digital app offers instructional videos, workout tips, and virtual classes to support your fitness journey from home or on the go. Stay connected with our community and access expert guidance wherever you are.

Join Us Today

Ready to achieve your fitness goals with effective elliptical workouts? Visit Club Sweat in Westport, Connecticut, and discover how to avoid common mistakes while using the elliptical machine. Download our app to start improving your workout technique and experiencing the benefits of safe and efficient exercise.

At Club Sweat, we’re committed to helping you exercise smarter and safer. Join our community and elevate your fitness journey with proper elliptical machine techniques!

Mental Health Benefits of Regular Exercise

In the bustling town of Westport, Connecticut, amidst the daily grind and hectic schedules, taking care of our mental well-being is as crucial as maintaining physical fitness. At Club Sweat, we believe in the transformative power of exercise not only for physical health but also for mental clarity and emotional balance. Let's delve into how consistent exercise routines can significantly improve mental well-being and reduce stress.

The Mind-Body Connection

1. Stress Reduction: Regular exercise is a natural stress reliever. Physical activity stimulates the production of endorphins, often referred to as "feel-good" hormones, which can help reduce feelings of anxiety and tension.

2. Improved Mood: Exercise has been shown to elevate mood and combat symptoms of depression. It promotes neural growth and reduces inflammation in the brain, contributing to a sense of well-being and positivity.

3. Enhanced Cognitive Function: Physical activity boosts cognitive function and memory by increasing blood flow to the brain and promoting the growth of new brain cells. This can lead to improved focus, sharper thinking, and better decision-making abilities.

4. Better Sleep Quality: Regular exercise can enhance sleep quality by regulating your sleep-wake cycle and promoting deeper, more restorative sleep. A well-rested mind is better equipped to handle daily challenges and maintain emotional balance.

The Psychological Benefits

1. Increased Self-Esteem: Achieving fitness goals and improving physical health through exercise can boost self-esteem and confidence. It provides a sense of accomplishment and empowers individuals to overcome obstacles both in and out of the gym.

2. Social Interaction: Participating in group exercise classes or joining fitness communities fosters social connections and reduces feelings of loneliness or isolation. Social support plays a vital role in maintaining mental well-being.

3. Stress Management: Engaging in physical activity offers a healthy outlet for managing stress. Whether it's through cardiovascular exercise, strength training, or mindful activities like yoga, exercise helps release pent-up energy and tension.

Making Exercise a Habit

1. Start Small: Begin with manageable goals and gradually increase the intensity and duration of your workouts as your fitness level improves.

2. Find Enjoyment: Choose activities that you enjoy and look forward to. Whether it's dancing, hiking, or cycling, finding pleasure in exercise makes it easier to maintain a consistent routine.

3. Incorporate Variety: Mix up your workouts to prevent boredom and target different muscle groups. Try incorporating aerobic exercises, strength training, flexibility exercises, and mindfulness practices for a well-rounded approach.

Experience the Benefits at Club Sweat

At Club Sweat, we’re passionate about promoting holistic wellness through regular exercise. Our studio in Westport offers a variety of fitness classes and personalized training programs designed to enhance both physical fitness and mental health. Join our community and discover how exercise can transform your life, inside and out.

Stay Connected Anytime, Anywhere with Our Digital App

Can’t make it to our studio? Our Club Sweat digital app allows you to access our expertly guided workouts, mindfulness exercises, and wellness tips from the comfort of your home or on the go. Stay connected with our supportive community and prioritize your mental well-being wherever life takes you.

Join Us Today

Ready to prioritize your mental health with the power of exercise? Visit Club Sweat in Westport, Connecticut, and embark on a journey to a healthier mind and body. Download our app to start experiencing the mental health benefits of regular exercise today.

At Club Sweat, we’re committed to helping you achieve balance and well-being through fitness. Join our community and discover the profound impact of regular exercise on your mental health.

The Role of Music in High-Intensity Workouts

How Music Elevates Your Workout

Boosts Motivation and Energy: Upbeat music with a strong rhythm can elevate your mood and increase your motivation to exercise. It stimulates the release of dopamine, a neurotransmitter associated with pleasure and reward, making your workout more enjoyable and encouraging you to give it your all.

Improves Performance: Studies have shown that listening to music can enhance athletic performance by helping you maintain a consistent rhythm and pace during your workout. This is particularly beneficial for activities like high-intensity interval training (HIIT), where maintaining intensity is key.

Enhances Focus: Music acts as a powerful distraction from discomfort and fatigue, allowing you to stay focused on your movements and goals. It can improve concentration, making your workouts more efficient and effective.

Sets the Tone: The tempo and beat of music can influence your workout intensity. Faster tracks can push you during cardio sessions, while slower rhythms are perfect for warm-ups and cool-downs.

Reduces Perceived Effort: When you’re immersed in music, you may perceive your workout as less strenuous, enabling you to push yourself further and achieve better results.

Discover Our Playlist Experience

Curious about how music can enhance your workout? Visit the Home section of our website to get a taste of our specially curated playlists. Whether you’re at home, at the gym, or on the go, our playlists are designed to keep you motivated and energized throughout your fitness journey.

Experience Club Sweat with Music-Enhanced Workouts

At Club Sweat, we integrate the power of music into every aspect of your fitness experience. Our state-of-the-art studio in Westport features premium sound systems that deliver crisp, high-quality audio to complement your workouts. Join our vibrant community and enjoy the motivational benefits of music-enhanced training sessions.

Stay Fit Anytime, Anywhere with Our Digital App

Can’t make it to our studio? No problem! Our Club Sweat digital app brings the energy and expertise of our workouts directly to you. Access our curated playlists and expertly guided sessions from the comfort of your home or wherever your fitness journey takes you. With our app, you can experience the transformative power of music in your workouts anytime, anywhere.

Join Us Today

Ready to elevate your workout with the perfect playlist? Visit Club Sweat in Westport, Connecticut, and immerse yourself in a fitness environment where music fuels your performance. Don’t forget to download our app to access our playlists and enjoy the ultimate workout experience.

At Club Sweat, we’re committed to helping you achieve your fitness goals with innovative approaches and personalized guidance. Join our community and discover how music can amplify your high-intensity workouts!

Creating a Balanced Workout Routine Focused on the Elliptical Machine

At Club Sweat in Westport, Connecticut, we believe that a balanced workout routine is the key to achieving optimal fitness and overall well-being. By focusing on a combination of the elliptical machine, weights, and functional exercises, you can create a comprehensive fitness plan that enhances cardiovascular health, builds strength, and improves everyday movements. Here’s how you can structure your weekly fitness plan to make the most of your workouts.

The Core Components of a Balanced Workout Routine

1. Elliptical Machine Workouts

2. Strength Training with Weights

3. Functional Exercises

Structuring Your Weekly Plan

Monday: Cardiovascular Focus

• Warm-Up: 5 minutes of light cardio (e.g., brisk walking or gentle cycling)

• Elliptical Machine: 30-40 minutes of steady-state cardio at a moderate resistance level

• Cool-Down: 5 minutes of slow pedaling followed by static stretching

Tuesday: Strength Training with Weights

• Warm-Up: 5 minutes of dynamic stretching

• Strength Training:

• Squats with dumbbells (3 sets of 12 reps)

• Bench press or chest press (3 sets of 10 reps)

• Deadlifts (3 sets of 10 reps)

• Dumbbell rows (3 sets of 12 reps per side)

• Planks (3 sets of 1 minute)

• Cool-Down: 5 minutes of stretching focusing on the muscles worked

Wednesday: Functional Fitness

• Warm-Up: 5 minutes of light cardio

• Functional Exercises:

• Kettlebell swings (3 sets of 15 reps)

• Medicine ball slams (3 sets of 15 reps)

• Step-ups with dumbbells (3 sets of 12 reps per side)

• TRX rows (3 sets of 12 reps)

• Core exercises (Russian twists, leg raises)

• Cool-Down: 5 minutes of stretching

Thursday: Active Recovery

• Activity: Light yoga or a gentle walk

• Focus: Flexibility and mobility exercises to aid recovery

Friday: High-Intensity Interval Training (HIIT) on the Elliptical

• Warm-Up: 5 minutes of light pedaling

• HIIT Session:

• 1 minute of high resistance and high speed

• 2 minutes of low resistance and moderate speed

• Repeat for 20-30 minutes

• Cool-Down: 5 minutes of slow pedaling followed by stretching

Saturday: Total Body Strength and Functional Training

• Warm-Up: 5 minutes of dynamic stretching

• Circuit Training:

• Lunges with bicep curls (3 sets of 12 reps per side)

• Shoulder presses (3 sets of 12 reps)

• Kettlebell deadlifts (3 sets of 15 reps)

• TRX push-ups (3 sets of 10-12 reps)

• Core exercises (planks, mountain climbers)

• Cool-Down: 5 minutes of stretching

Sunday: Rest Day

• Focus: Allow your body to rest and recover

Experience Club Sweat in Westport

At Club Sweat, our expert coaches are here to guide you through creating and maintaining a balanced workout routine that fits your goals and lifestyle. Visit our Westport studio to experience our state-of-the-art equipment, personalized coaching, and supportive community.

Stay Fit Anytime, Anywhere with Our Digital App

Can’t make it to our Westport studio? No problem! The Club Sweat digital app brings our top-notch fitness expertise to you, wherever you are. Access a variety of classes, personalized programs, and all the benefits of our elliptical, strength, and functional training workouts remotely. Our app ensures you stay on track with your fitness journey, whether at home or on the go.

Join Us Today

Ready to create a balanced workout routine that delivers results? Visit Club Sweat in Westport, Connecticut, and let our team help you achieve your fitness goals. Don’t forget to download our app to continue your fitness journey with us wherever you are.

At Club Sweat, we’re committed to your success and well-being. Join us and discover the power of a balanced workout routine!

Benefits of Low-Impact, High-Intensity Workouts

At Club Sweat in Westport, Connecticut, we pride ourselves on offering fitness solutions that cater to all levels, from beginners to advanced athletes. One of the key approaches we emphasize is low-impact, high-intensity workouts. But what makes this method so effective, and why should you consider incorporating it into your fitness routine?

What Are Low-Impact, High-Intensity Workouts?

Low-impact workouts are exercises that minimize stress on your joints while still providing a challenging cardiovascular and strength-training experience. By focusing on movements that are gentle on the body, you can avoid common injuries associated with high-impact activities like running or jumping. However, when combined with high-intensity intervals, these workouts become powerful tools for achieving your fitness goals.

Advantages for Various Fitness Levels

1. Joint-Friendly: Whether you are new to fitness or have been working out for years, low-impact exercises like those on the elliptical machine, or using weights and functional exercises, provide a safer option. They help in maintaining the health of your joints, making it suitable for older adults, individuals recovering from injuries, or those with chronic pain.

2. Effective Calorie Burn: High-intensity intervals push your body to work harder in short bursts, increasing your heart rate and calorie burn. This combination ensures that even without high-impact movements, you can achieve significant results.

3. Improved Cardiovascular Health: By engaging in these workouts, you enhance your heart health without the excessive strain that can come from high-impact exercises. Consistent practice helps in lowering blood pressure and improving overall cardiovascular function.

4. Increased Strength and Endurance: Using weights and functional exercises within a low-impact, high-intensity framework helps build muscle and improve endurance. This balanced approach ensures comprehensive fitness development.

Experience It at Club Sweat

At Club Sweat, we have designed our studio and programs with your well-being in mind. Our experienced coaches will guide you through low-impact, high-intensity workouts that are tailored to your individual needs. Whether it's using our state-of-the-art elliptical machines or engaging in strength training and functional exercises, you’ll find a variety of options to keep your workouts fresh and effective.

Anytime, Anywhere with Club Sweat Digital App

Can’t make it to our Westport studio? No problem! Our digital app brings the expertise of Club Sweat coaches directly to you. Enjoy all the benefits of our low-impact, high-intensity workouts from the comfort of your home or on the go. With a wide range of classes and personalized programs, you can stay fit and healthy anytime, anywhere.

Join Us Today

Ready to experience the benefits of low-impact, high-intensity workouts? Visit Club Sweat in Westport, Connecticut, and let our team help you achieve your fitness goals. Don't forget to download our app to continue your journey with us wherever you are.

Embrace a healthier, stronger you with Club Sweat!