What You Should Eat if You’re Going to the Gym Regularly

bunches of bananas on display in grocery store

Legendary trainer Vince Gironda famously said, “Bodybuilding is 80% nutrition.” Although the percentage can be debated, research does prove that what you eat outside the gym is as important as the amount of work done inside the gym. For those going to the gym regularly, an ideal meal should be rich in proteins, while also containing sufficient amounts of all the other nutrients.

Here are 4 foods that can help you make the most of your hard work at the gym.

1.    Eggs

Eggs are a great food for gym goers. Apart from being an extremely rich source of protein, eggs contain some of the highest naturally occurring levels of choline, which helps in enhancing memory. Combining eggs with some form of carbohydrates, such as whole wheat bread, gives your meal the right balance. Eggs are filling and also help in weight loss. In a study conducted on 30 overweight women, those who had eggs for breakfast, ate less for lunch and the following 36 hours, according to research by the National Center for Biotechnology Information.

2.    Broccoli

Broccoli should be at the top of people’s list in terms of vegetables. This fleshy green vegetable is filled with calcium, fiber, iron and Vitamin C, helping the bones, circulatory system and immunity of the body. The Vitamin C in broccoli helps in forming collagen, which builds the tissues and bones in our body, and also helps in the healing of cuts and wounds.

3.    Salmon

Salmon is rich in healthy fats, and high quality proteins and bioactive peptides, which help in regulating insulin levels and providing support to your joints. It is also rich in iodine, and aids healthy functioning of the thyroid gland, according to experts at New York Health & Racquet Club. Salmon is also a rich source of Omega 3 fatty acids, which can reduce inflammation in the body, according to a study by the Alimentary Pharmabiotic Center. The fatty acids also help in slowing down memory loss and keeping your veins and arteries free of blockages.

4.    Bananas

Bananas are nature’s answer to power bars. Bananas are rich in easily digestible carbohydrates, which give you an instantaneous energy boost. Bananas are also an excellent source of potassium, which is responsible for optimum nerve and muscle function.

It is often said that the abs are made in the kitchen. Whether your aim is to build muscle, lose fat or achieve athletic conditioning, nutrition and training go hand in hand, and these 4 foods can definitely help you in your journey.

4 Foods to Help You with Your Weight Loss Journey

display of healthy vegetables

All men might have been created equal, but not all calories are! While there is no magic food that can help you lose weight, despite all those powerful sales pitches or supplements, there certainly are foods that can make your weight loss journey a whole lot easier. Most of the foods that are good for weight loss are low in calorie density as well, while being rich in high fiber content. These foods help you in feeling full for a longer period of time and with much lesser portions, according to experts at New York Health & Racquet Club.

So, here’s a look at some of food items that can help you achieve your weight goals.

1.    Whole Eggs

Eggs are a superfood, they are rich in lutein and zeaxanthin, antioxidants that reduce the chances of diseases such as macular degeneration and cataracts. They are also rich in proteins, minerals, vitamins, good fats and various other nutrients. Apart from this, eggs are filling and help in weight loss. In a study conducted on 30 overweight women, those who had eggs for breakfast, ate less for lunch and in the following 36 hours, according to research by the National Center for Biotechnology Information.

2.    Avocados

Dubbed as “America’s favorite fruit,” avocados are rich in monounsaturated fatty acids, potassium, dietary fibers and phytochemicals. People who consume a lot of avocados are also found to have lower rates of metabolic syndrome, lower BMI, less belly fat, higher nutrient intake, and higher levels of high-density lipoprotein (also known as good cholesterol).

3.    Salmon

Salmon is known for its healthy fats, high quality proteins and a variety of trace nutrients. Salmon is also a great source of iodine, which is important for the proper functioning of the thyroid gland, which is responsible for the regulation of metabolism. In addition, Salmon is a rich source of Omega 3 fatty acids, which can reduce inflammation in the body, says an article by Mayo Clinic.

4.    Yogurt

It has been found that people who are obese or overweight have fewer gut microbial genes than their thinner counterparts. Yogurt is rich in probiotics and can help keep your gut bacteria happy, which in turn can help you lose weight. Apart from being a good source of probiotics, yogurt is also a rich source of protein. However, when consuming yogurt, be careful to choose those without added sugar.

Along with regular exercise, healthy foods can pave the way to successfully achieving your weight loss goals. So, get started today.

Recipe of the Month: Banana-Berry Smoothie

banana-berry smoothie

When you’re in need of a healthy and mouth-watering smoothie, blend this banana-berry smoothie from the American Council On Exercise during your next craving.


  • 1 1/4 cups orange juice
  • 1 ripe medium banana, peeled and sliced
  • 1 cup frozen blueberries, blackberries or raspberries
  • 1/2 cup Silken tofu
  • 2 ice cubes, crushed
  • 1 tablespoon sugar, (optional)

Combine orange juice, banana, berries, tofu and crushed ice in a blender; cover and blend until smooth and frothy. Sweeten with sugar, if desired. Serve immediately.
For post workout smoothies, add a vanilla protein powder to the mix to maximize your recovery.

Recipe of the Month: Spicy Carrot Bloody Mary from the Garret East

Spicy Carrot Bloody Mary from the Garret East

Ringing in a New Year usually comes with setting resolutions to live a healthier lifestyle. And as awesome as hardcore positive changes are, it is also equally important to make small changes that can really add up and might be easier to embrace long-term. So we are toasting up a “healthier” cocktail in partnership with Thirsty Mag with the Spicy Carrot Bloody Mary from The Garret East. This kicked up twist on the classic Bloody is comprised of fresh pressed carrot juice, wasabi, fresh squeezed mango juice, ghost pepper, lemon, lime, garlic, horseradish, old bay, smoked salt and rice vinegar. You can enjoy it alone as a mocktail at brunch or add a shot of your choice of vodka, gin, or mezcal.


  • 2.5 ounces fresh carrot juice
  • 0.5 oz mango + ghost pepper
  • 1 heaping teaspoon of horseradish
  • 1 squeeze lemon juice
  • 1 squeeze lime juice
  • 1 teaspoon rice vinegar
  • 3 dashes hot sauce (Tabasco)
  • 0.5 teaspoon Worcestershire
  • 1 pinch smoked salt
  • 1 teaspoon rice vinegar
  • 1 pinch black pepper
  • 0.5 teaspoons old bay seasoning
  • 1.5 oz Vodka (or alternative liquor of choice)


Combine all ingredients in a shaker over ice, shake vigorously and strain over fresh ice.

Recipe of the Month: Apple Ginger Pomegranate Hot Toddy

Hot Toddy

For a new (and healthy) twist on this seasonal staple, serve up this Apple Ginger Pomegranate Hot Toddy from Teaspoon of Spice at your next holiday soiree.


  • 1 tablespoon grated fresh ginger or 1/2 teaspoon dried ginger
  • 3 ounces apple cider
  • 1-2 teaspoons honey
  • 1 tablespoon pomegranate seeds
  • Garnish: 2 slices apple


Add ginger to a mug. Pour in 6 ounces boiling water and steep for 3-4 minutes. Add apple cider, honey, pomegranate seeds to a mug. Stir. Garnish with apple slices.

Recipe of the Month: Quinoa and Mushroom-Stuffed Butternut Squash

photo of butternut squash on cutting board with

Looking for a healthy dish to add to your Thanksgiving table? Clear a spot for this quinoa and mushroom-stuffed butternut squash recipe from 12 Tomatoes.

Ingredients (serves 6-8)

  • 4 lbs. butternut squash (2 regular-sized squashes)
  • 2 cups quinoa
  • 1 cup chanterelle mushrooms, sliced
  • 1/2 cup white onion, chopped
  • ½ cup parmesan
  • 3 tablespoons olive oil, separated
  • 2 cloves garlic, minced
  • Water
  • Salt and pepper, to taste


  1. Preheat oven to 450º F
  2. Cut squashes in half, take the seeds out and place, cut side up, in two 11×7 baking dishes. Season with salt, pepper and olive oil (one tablespoon per squash), and add 1/4 inch of water to baking dishes.
  3. Cover baking dishes with foil and bake for around 40 minutes, or until tender when pierced with a fork.
  4. Reduce oven temperature to 375º F
  5. In a small pot, bring 4 cups of water to a boil and then add quinoa. Reduce to a simmer and let cook for 15-20 minutes, or until quinoa has absorbed all water. Remove from heat.
  6. In a pan, heat remaining olive oil and sauté mushrooms and onions on medium heat. Add in the garlic after a few minutes. Cook until fragrant and onions are translucent.
  7. After squash has cooled, scoop out the insides, leaving about a 1/4 inch of flesh.
  8. In a large bowl, combine quinoa, butternut squash, mushrooms, onions and garlic, and Parmesan cheese. Mix well and season with salt and pepper.
  9. Spoon mixture back into the hollow butternut squashes and return them to the over to back for 20-25 minutes, or until top is golden brown.

Recipe of the Month: Pumpkin Hummus

Pumplin Hummus

October means pumpkin everything. Instead of that PSL, try something a little more unexpected like this pumpkin hummus from All Recipes.

INGREDIENTS (serves 20)

  • 1 3/4 cups dry garbanzo beans
  • 1 (15 ounce) can pumpkin puree
  • 5 fluid ounces lemon juice
  • 1/3 cup extra-virgin olive oil
  • 1/2 cup tahini paste
  • 3 cloves garlic, minced
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground allspice
  • Salt to taste


  1. Place the garbanzo beans into a large container and cover with several inches of cool water; let stand 8 hours to overnight. Or, bring the beans and water to a boil in a large pot over high heat. Once boiling, turn off the heat, cover, and let stand 1 hour. Drain and rinse before using.
  2. Place the soaked garbanzo beans into a large saucepan and cover with several inches of water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until the garbanzo beans are tender, 1 1/2 to 2 hours. Once cooked, refrigerate the beans and liquid until cold.
  3. Drain the garbanzo beans, reserving the cooking liquid. Place the beans and 1/2 cup of the reserved cooking liquid into a blender, and puree until a smooth paste forms. Add the pumpkin puree, lemon juice, olive oil, tahini, garlic, cinnamon, nutmeg, and allspice. Cover and puree again until smooth. Use additional cooking liquid as needed to achieve a smooth consistency. Season to taste with salt.

Considering a Plant Based Diet? What You Need To Know

Fruits, vegetables, nuts, seeds, and grains on a cutting board

You’ve heard the term “plant based diet” before, but how much do you really know about the latest trend? Plant based diets are more than just eating leafy greens; they emphasize the consumption of fruits and vegetables, lots of whole grains, and minimal animal products and processed foods.

“Plant based diets are a great way to cleanse the system and reduce body fat in a quick, sustainable way,” says 23rd Street Personal Trainer, Elysia Cronheim. Additionally, plant based diets help you:

  • Avoid added hormones and antibiotics that are typically found in in meats.
  • Properly regulate your digestive system.
  • Curb cravings and feel full longer, due to the high water content of vegetables and leafy greens.

But Elysia cautions that when considering a plant based diet it’s important to remember, “protein ratios are hard to hit without processed foods like protein shakes or tofu. It’s important to know that the carb to protein ratio in vegan diets are imbalanced, so getting in the proteins you need through fish or eggs a few times a week is ideal.”
Looking for a nutrition plan that’s right for you? Book a consultation with NYHRC nutritionist Alanna Cabrero:

Recipe of the Month: Blueberry Balsamic-Strawberry Grilled Cheese Sandwich

Strawberry grilled cheese sandwich

Beat the back-to-work blues with this new twist on a lunchtime staple from Popsugar.

INGREDIENTS (makes 4 sandwiches)

  • 2 dozen small to medium-sized fresh strawberries, washed and dried
  • 1/4 cup grapeseed oil (or another neutral oil), divided
  • 1 cup thinly sliced red onion
  • 2/3 cup balsamic vinegar
  • 1 cup fresh blueberries, washed and dried
  • Sea salt and freshly ground black pepper
  • 8 average-sized slices of your favorite sandwich bread
  • 1/2 pound thinly sliced Gruyère (1/8 to 1/4-inch slices)


  1. Hull and then slice the strawberries approximately 1/4-inch-thick.
  2. Add about 1-1/2 tablespoons of oil to a medium sauté pan, heat it over medium heat and add the onions. Sauté, stirring every couple of minutes or so, until they’re soft and caramelized, about 10 minutes. Add the balsamic vinegar and reduce the heat to low. Simmer until the vinegar has reduced by about 75-percent and is thick, like syrup. This should take about 7 minutes. Turn off the heat and add the blueberries. Use a fork to gently mash them. Season to taste with a bit of salt and black pepper.
  3. Drizzle the remaining oil on one side of each for the 8 slices of bread.
  4. Preheat a sauté pan or grill.
  5. Place 4 of the bread slices, oiled side down, on a clean, dry surface. Evenly distribute about half of the sliced cheese among them, and then evenly distribute the blueberry-balsamic mixture on top. Add an even layer of the strawberry slices, dividing them between the 4 sandwiches. Distribute the remaining slices of cheese, and close the sandwiches with the remaining slices of bread, oiled sides up.
  6. Once the pan or grill is very hot, add the assembled sandwiches, and cook until the bottoms are golden brown. Then carefully use a flat-bottomed metal spatula to flip the sandwiches over. Cook until both sides are golden brown. If the cheese hasn’t melted at this point, turn the heat to low and loosely cover with foil.
  7. Cut the sandwiches in halves or for a bite-sized snack, you can cut them into fourths.

Why You Should Go Green with Vegetable Smoothies

Top view of a rustic wooden table filled with green fruits and vegetables.

Next time you’re craving a post-workout smoothie, skip the fruit and grab that green.

“It’s important to stay away from fruit smoothies – they are lying to you!” says NYHRC 23rd Street Personal Trainer, Elysia Cronheim. “They are packed with so much sugar that you may as well have a soda or slice of cake. Your best option is to stick to greens like kale, spinach, watercress, and chard. Throwing in a banana or apple for sweetness is fine, but you shouldn’t make fruit the main component.”

Below are a few go-to green drinks:

Kale & Apple Smoothie
This vegan drink keeps your stomach full and satisfies your sweet tooth so you don’t have to worry about those unhealthy cravings.

Savory Garden Green Smoothie
No time to cook? No problem! This savory smoothie incorporates all the protein you need to help you power through your day.

Watercress & Apple Smoothie
This easy-to-make smoothie is perfect for those afternoon snack cravings.

Looking for more tips on how to get your diet on the right track? Book a consultation with NYHRC nutritionist, Alanna Cabrero