M A R C H 2 0 1 6 The NEWSLETTER UNIVERSITY CLUB FITNESS CENTER Features: Page 1: Spring is Almost here! Spring is Almost Here!!! Page 2: Keys to Building Strength Page 3: Recipes of the Month Page 4: Healthy St. Patrick s Day Page 5: Healthy Easter Baskets Page 6: Heart Healthy Cooking Tips Page 7: Nutrition Month Spring is almost here! Now that we are well into 2016, most of us have either embraced our new years resolutions to improve our healthy lifestyle, or we are in need of a new motivator to keep us exercising and staying FIT! Please take advantage of our complimentary services including fitness classes, program updating, and personal training. Please visit the fitness center front desk for more information and to set up an appointment today. Remember, we are always looking for members to feature in our newsletter as the member of the month! Have you lost weight, made healthy lifestyle changes, competed in your first race, triathlon, or distance bike ride? We want you! Ask a staff member how you can become our Member of the Month!
4 Keys to Strength Building and Muscle Mass Strength Training and Health Strength training is an important piece of the fitness equation. Men and women should participate in muscle strengthening activities that work the major muscle groups (legs, hips, back, chest, abdomen, shoulders and arms) at least two times each week. Examples of strength training include lifting weights, using resistance bands and doing pushups, pull-ups and sit-ups. Even everyday activities such as carrying groceries, playing with your kids and gardening can strengthen muscles. One of the best ways to support strength building is good nutrition. An eating pattern that includes five to six small, balanced meals per day fuels muscle growth. Protein, carbohydrates and fat play a major role, as does getting enough calories throughout the day. Read on to find out how each macronutrient can help you bulk up and how much to eat every day. Protein and Muscle Building When building muscle, the more protein the better, right? Not necessarily. While you're working to build muscle with exercise, protein should make up 10 to 35 percent of total calories for adults. Research shows there is no benefit to eating more protein than this amount and it can be harmful. Keeping muscle mass, on the other hand, requires a lot less protein than building new muscle. For example, the needs of a sedentary adult are 0.37 grams per pound of body weight, and that equals about 46 grams of total protein for an adult woman and 56 grams of total protein for an adult man per day. A typical day that includes 3 servings of low-fat or fatfree dairy plus 3 servings of protein foods (such as lean meat, poultry, fish or beans) will provide quality sources of protein to help reach that goal. Grains, especially whole grains, also provide some protein but may not be enough to meet dietary needs. Protein levels of common foods: 1 large egg = 6 grams 1 cup low-fat milk = 8 grams 1 cup plain low-fat yogurt = 12 grams ½ cup low-fat cottage cheese = 14 grams 2 tablespoons peanut butter = 8 grams 1 cup quinoa = 8 grams 3 ounces of lean ground beef = 22 grams 3 ounces skinless, baked chicken = 26 grams 3 ounces grilled salmon = 21 grams Carbohydrates and Muscle Building Carbohydrates are an important group of foods for fueling your muscles. That's because carbs are partially converted to glycogen, which is stored in muscle to power your workouts. Men and women who are strength training at least twice a week need at least half of their calories from carbohydrates per day. That doesn't mean you should be loading up on pizza and bagels. Try adding in good quality carbohydrates that are low in fat, such as whole-grain breads and cereals for the best strength-training boost. Low-fat milk and yogurt and fruits and vegetables are also good options and provide some carbohydrates in our diet. When planning your meals and snacks, it is recommended to stay away from higher fiber foods prior to or during exercise. Fat and Muscle Building Contrary to the fat-free trend, you actually need fat in your daily diet. Your body relies on fat to supply energy to muscles during activity, and how much fat a person needs can vary. As a general guideline, fat should make up 20 to 35 percent of your total calories. For overall health and muscle strength, focus on the heart-healthy fats, including extra-virgin olive oil, canola oil, walnuts, pistachios, almonds, avocados and fatty fish such as salmon, halibut, mackerel, sardines and trout. Fat contains twice the number of calories as carbohydrates and protein, so it is important to monitor serving sizes. For example, 1 tablespoon of olive oil has 120 calories and 1 ounce of walnuts (about 14 nuts) has 185 calories. If possible, measure and count before eating. 2
Chicken Piccata RECIPES OF THE MONTH Quinoa Salad with Veggies & Tomatillo Vinaigrette Ingredients: 1 pound chicken scaloppini (about 4 oz. each) Salt & pepper for seasoning 1 TBSP plus 1 tsp flour, divided 3 tsp extra-virgin olive oil 2 garlic cloves, finely chopped ½ cup chicken broth Zest & juice of 1 lemon (zest for optional garnish) & about 2 TBSP juice 1 tsp white wine vinegar 2 TBSP chopped fresh parsley 1 TBSP capers, drained and rinsed 1 TBSP unsalted butter Directions: 1. Season chicken with salt and pepper, and sprinkle with 1 TBSP flour. 2. Heat 2 teaspoons oil in large nonstick pan over medium-high heat until very hot; cook the cutlets until opaque throughout, 1 to 2 minutes preside. Transfer cutlets to a plate (reserve skillet). Reduce the heat under the skillet to medium. 3. Add remaining teaspoon oil and garlic to the same skillet; cook until fragrant, about 1 minute. Whisk together the broth, lemon juice and 1 teaspoon flour, and add to the pan. Simmer sauce until reduced and thickened, 2 to 3 minutes. Stir in the vinegar, parsley and capers. Swirl in the butter until the sauce is shiny and slightly thickened. 4. Serve chicken with the sauce. Toss the arugula and freshly grated lemon zest with a light drizzle of olive oil; season to taste with salt and pepper, scatter over chicken. Serve with pasta or potatoes as desired. Ingredients: ¾ cup coarsely chopped onion (about ½ medium) ½ cup chopped fresh cilantro 3 TBSP fresh lime juice 1 ½ TBSP extra virgin olive oil 1 ½ tsp Champagne vinegar ½ tsp salt ½ pound tomatillos (about 4 medium) ½ serrano chile, minced Dash balck pepper 3 cups water 2 cups uncooked quinoa (about ¾ pound) 1 cup thinly sliced peeled cucumber 4 large radishes, halved & thinly sliced 1 small red bell pepper, thinly sliced ½ cup (2 oz.) queso anejo, crumbled 2 TBSP chopped fresh parsley Directions: 1. Place the first 10 ingredients in a food processor, and process until smooth, set aside. 2. Place 2 cups water in a large sauce pan over medium-high heat, and bring to a boil. Stir in quinoa; cover, reduce heat, and simmer 15 minutes or until water is absorbed. Transfer to a large bowl. Drizzle with tomatillo mixture; stir well to combine. Cool. 3. Add cucumber, radish, and red bell pepper to cooled quinoa mixture; toss gently to combine. Divide salad among each of the plates; top evenly with cheese and parsley. Nutritional Information: Servings per recipe: 4 Serving size: 1 piece of chicken Calories: 207 Fat: 9.5 g Protein: 25 g Fiber: 0 g Carbohydrates: 4 g Cholesterol: 80 mg Nutritional Information: Servings per recipe: 6 Serving size: (1 c salad, ½ tsp cheese) Calories: 311 Fat: 10 g Protein: 10.6 g Fiber: 5.1 g Carbohydrates: 46.9 g Cholesterol: 10 mg Sodium: 235 mg 3
Have a Healthy St. Patrick's Day Party Go with Green Green-themed St. Patrick's Day is the perfect opportunity to get kids interested in eating green produce, which is packed with all kinds of nutrients. Try these green options. Make green edamame dip for a protein- and folate-packed snack. Puree the steamed and shelled edamame beans with olive oil, lime juice and cilantro. Then, serve the dip with crisp green vegetables, such as cucumber slices or snap peas. Cut green bell peppers crosswise near the pointed end to make Shamrock-shaped slices. Make "Shamrock Mini Pizzas" by spreading pizza sauce and cheese over split English muffins. Place one bell pepper slice on each mini pizza, and bake until the cheese melts. For a main dish, try tossing cooked whole grain pasta with pesto and green peas. Try a Rainbow Theme Serve a variety of fruits and vegetables of all colors for a dose of vitamins and minerals. Try making a rainbow fruit platter by arranging strawberries, orange segments, kiwi, blueberries and purple grapes in the shape of a rainbow. Place a small bowl of pineapple chunks at each end of the rainbow to serve as the "pot 'o gold." Irish Potato Celebration Potatoes are packed with healthy vitamins, minerals and fiber. Go with the Irish theme of the holiday, and try these potato dishes. Serve up a healthy potato soup. Substitute fat-free evaporated milk in place of heavy cream to reduce the fat in this creamy, comforting dish. Whip up creamy mashed potatoes using low-fat milk, light sour cream and chives. Serve as a side dish or use as a topping for a traditional Shepherd's Pie prepared with lean ground beef. Eggs are Eggcellent! Here are some ways eggs can enhance your health: Eggs are an excellent source of low-cost, high-quality protein. One large egg provides more than 6 grams of protein, yet contains only 75 calories. And the protein is "complete," providing all nine of the body's essential amino acids. Eggs are one of the best sources of choline. Found primarily in the egg yolk, one large egg provides 30% of the recommended daily allowance (RDA) of this essential nutrient, which plays an important role in brain health and the reduction of inflammation. Many people are deficient in choline, which is found in trace amounts of many different foods. Eggs protect eyesight. Egg yolks contain a highly absorbable form of vision-protective carotenoids like lutein and zeaxanthin, which help to prevent age-related macular degeneration and cataracts. Studies published in the Journal of Nutrition showed that eggs increased blood levels of these nutrients without increasing cholesterol or triglyceride levels. So how many eggs should you eat? Just because something is good for you doesn't always mean that more of it is necessarily better. In a 2007 study published in the journal Medical Science Monitor, no significant difference in cardiovascular diseases (like stroke and heart attack) were observed between people who consumed more than six eggs per week and those who consumed one or fewer eggs per week. So a couple of eggs a day, a few days a week, should be safe and health for most people. One egg daily can easily be a part of a well-balanced, nutritious diet for healthy adults. An important exception is for diabetics, who experienced an increased risk of coronary artery disease when consuming greater than six eggs per week. If you have a medical condition such as heart disease or diabetes, Hand suggests checking with your physician (or dietitian) regarding egg consumption and dietary restrictions. 4
How Many Calories did the Easter Bunny leave in your basket? Next to Halloween, Easter is the second-largest candy-giving holiday. With overflowing baskets of the sweet stuff lurking in your household, it's important to know what kind of caloric damage you're in for. Check out the nutrition info for some of the more popular Easter candies before you dig in to your basket. Cadbury Egg: (1) 170 Calories 6 g fat Chocolate Bunny-solid: (1.75 oz.) 298 calories 18 g fat Dove Chocolate Eggs: (4) 160 calories 9.2 g fat Hershey candy-coated chocolate eggs: (4) 92 calories 4 g fat Jelly Beans: (20 beans) 160 calories 0 g fat Peanut M&Ms: (0.7 oz.) 110 calories 5 g fat Peeps: (5 peeps) 160 calories 0 g fat Reese s PB Eggs: (1 egg) 180 calories 11 g fat Robins Malted Eggs: (4 eggs) 90 calories 2.5 g fat Healthier Easter Baskets Easter is on the way! You will encounter more than your fair share of jellybeans, chocolate eggs and bunnies! This year why not load the baskets with some healthy alternatives? Healthy Snacks. Mini packs of crackers, granola bars, trail mix, nuts, raisins or fruit snacks. Stickers Art Supplies (Crayons, coloring books, fancy markers or paint). Playdough (You could even add some cookie cutters and rollers for them to play with). Outdoor Toys (Bubbles, bouncy balls, sidewalk chalk or water toys) Mini Toys (cars, Legos, mini characters) Jump ropes Popcorn Money! Gift Cards Dark Chocolate Disposal camera (Your kids can go around and take any pictures they want!) Flower seeds and a pot Small gardening tools Books Nail polish Stuffed animals DVDs Crazy socks Hair accessories 5
Limit Saturated and Trans Fat 25 Heart-Healthy Cooking Tips Select lean cuts of beef and pork, especially cuts with "loin" or "round" in their name. Cut back on processed meats high in saturated fat, such as hot dogs, salami and bacon. Bake, broil, roast, stew or stir-fry lean meats, fish or poultry. Drain the fat off of cooked, ground meat. When you make a stew or soup, refrigerate leftovers and skim off the fat with a spoon before reheating and serving. Eat fish regularly. Try different ways of cooking such as baking, broiling, grilling and poaching to add variety. Include plant foods as sources of protein, including soybeans, pinto beans, lentils and nuts. Replace higher-fat cheeses with lower-fat options such as reduced-fat feta and part-skim mozzarella. Thicken sauces with evaporated fat-free milk instead of whole milk. Move toward using lower-fat milk and yogurt. Start with 2-percent products, then move to 1- percent and finally to fat-free to adjust to the new taste. Use liquid vegetable oils and soft margarine instead of stick margarine or shortening. Limit trans fats often found in foods such as cakes, cookies, crackers, pastries, pies, muffins, doughnuts and French fries. Many food manufacturers have removed trans fats from their foods. Check the Nutrition Facts panel on food labels to see if trans fats are listed. Use a small amount of oils such as canola, olive and soybean in recipes and for sautéing. Make salad dressings with olive, walnut or pecan oil. Eat Foods Containing Omega-3 Fatty Acids Select oils that provide omega-3 fatty acids, such as canola, flaxseed or soybean oil. Add walnuts to cereal, salads or muffins. Try walnut oil in salad dressings, too. Eat two 4-ounce portions of fatty fish each week, such as salmon, lake trout, albacore tuna (in water, if canned), mackerel and sardines. Some chickens are given feed that is high in omega-3s so their eggs will contain more as well. When buying eggs, check the package label. Reduce Salt (Sodium) Prepare foods at home so you can control the amount of salt in your meals. Use as little salt in cooking as possible. You can cut at least half the salt from most recipes. Add no additional salt to food at the table. Select reduced-sodium or no-salt-added canned soups and vegetables. Check the Nutrition Facts panel for sodium and choose products with lower sodium content. Season foods with herbs, spices, garlic, onions, peppers and lemon or lime juice to add flavor. 6
Nutrition Month-Portion Control!!! Do you have trouble controlling your portions of food? Listed below are some easy guidelines to help you figure out serving sizes! Basic Guidelines: 1 cup=baseball ½ cup=light bulb 1 oz. or 2 Tablespoons=golf ball 1 tablespoon=poker chip 3 oz. chicken or meat=deck of cards 3 oz. fish=checkbook Grains: 1 cup cereal flakes=baseball 1 pancake=cd ½ cup cooked rice=light bulb ½ cup cooked pasta 1 slice of bread=cassette tape 1 bagel=6 oz. can of tuna 3 cups of popcorn=3 baseballs Dairy and Cheese: 1 ½ oz. cheese=3 stacked dice 1 cup yogurt=baseball ½ cup frozen yogurt ½ cup ice cream Fats and Oils: 1 Tablespoon butter= poker chip 1 Tablespoon salad dressing= poker chip 1 Tablespoon mayo=poker chip 1 Tablespoon oil=poker chip Meat, Fish, & Nuts: 3 oz. lean meats=deck of cards 3 oz. fish=checkbook 3 oz. tofu=deck of cards 2 tbsp. peanut butter=golf ball 2 tbsp. hummus=golf ball ¼ cup almonds=23 almonds ¼ cup pistachios=24 pistachio Sweets & Treats: 1 piece of chocolate=pack of dental floss 1 brownie=pack of dental floss 1 slice cake=deck of cards 1 cookie=about 2 poker chips Fruits & Veggies: 1 medium fruit=baseball ½ cup grapes=about 16 grapes 1 cup strawberries=about 12 berries 1 cup salad greens=baseball 1 cup carrots=about 12 baby carrots 1 cup cooked vegetables=baseball 1 baked potato=computer mouse Mixed Dishes: 1 hamburger (w/out bun) =deck of cards 1 cup fries=about 10 fries 4 oz. nachos=about 7 chips 3 oz. meatloaf=deck of cards 1 cup chili=baseball 1 sub sandwich=about 6 inches 1 burrito=about 6 inches 7