Fitness

Hey Fit Clubbers! Don't forget- tomorrow at 11am there will be a fitness workshop on the roof of the stott center. See you all there!

Mango Chicken

April 27, 2009

The skinny
385 calories per serving
9.6 g fat (1.4 g saturated)
44 g carbs
6.5 g fiber
31 g protein

Avocado-Mango Chicken
The flavors of Latin culture and the tastes of a spicy city (Miami!) inspired this dish, which takes boring baked chicken to an entirely different—and definitely delicious—level.
Serves 4
Ingredients
1/4 cup Worcestershire sauce
1 tablespoon soy sauce
2 teaspoons adobo sauce (from canned chipotle chiles)
2 limes
4 boneless, skinless chicken breasts (4 oz each)
1 large mango, coarsely chopped
1 tablespoon finely chopped cilantro
1 tablespoon finely chopped onion
2 tablespoons sea salt
4 white-corn tortillas
Preparation
Mix Worcestershire, soy and adobo sauces with juice from 1 of the limes in a bowl. Place chicken in a sealable plastic bag and pour in marinade. Refrigerate 30 minutes. Heat oven to 350 degrees. Combine mango, avocado, cilantro, onion, salt and juice from remaining lime in a bowl, then refrigerate. Transfer chicken and marinade to a baking dish and cook until tender and no longer pink, approximately 20 minutes. Remove chicken from oven, place each breast on a plate and top with 1/4 of salsa. Serve with 1 tortilla each

French fries, hamburgers and bacon!

On Tuesday, April 28th, Veronica will be discussing processed foods at her nutrition brown bag. We often eat processed foods because they are fast and cheap, but don't think about all the bad things we are putting into our bodies. Processed foods generally contain more sodium than is recommended per day, but that is just one of the many reasons why we should avoid eating them.

SALT: Three-quarters of the sodium in our diets isn't from the saltshaker. It's hidden in processed foods, such as canned vegetables and soups, condiments like soy sauce and Worcestershire sauce, fast-food burgers (and fries, of course), and cured or preserved meats like bacon, ham, and deli turkey.

What happens when you eat more salt than your body needs? Your body retains fluid simply to dilute the extra sodium in your bloodstream. This raises blood volume, forcing your heart to work harder; at the same time, it makes veins and arteries constrict. The combination raises blood pressure.

Fitness Workshops

come join us for a fun filled fitness workshop! at 11am tomorrow, thursday, we will be meeting on the roof of the stott center to talk about and demonstrate how to use resistance bands. resistance bands can be very beneficial to your workout, and challenge your muscles in new ways! see you all there!

Recess Wednesdays

If you're tired of your workout routine, try switching things up by coming to play kickball in the park on wednesday! Kickoff will be at 4, and we will be playing in the open field behind the science buildings- don't miss out on the fun!

ROCK CLIMBING!!

Don't forget- today at 3:30 there will be a rock climbing tutorial at the rock wall in the stott center. If you are interested in learning more about rock climbing, don't miss this great opportunity! See you all there!

Rock Climbing

Interested in learning how to rock climb? This monday, April 20th, at 3:30pm there will be a tutorial at the rock wall in the Stott center. All Fit Club participants are welcome and encouraged to come! Rock Climbing is a great work out and loads of fun, so don't miss out!

Get Fit Move of the Week

One move to help you work towards a strong back!

Ankle reach: How to do it
Lie facedown with legs straight, arms at sides, elbows bent and palms in line with ears. Lift chest as you bend left leg, reaching arms toward heel, palms in. Return to start. Repeat on opposite side for one rep. Do 12 reps. Rest 10 seconds. Repeat.

Racquetball

Today from 4pm - 6pm the racquetball courts in the gym have been reserved for Fit Club. Feel free to come and join us at anytime to play.

Check in with the locker room to get a racket & ball, while your there you should also pick up your 5 free Group X class passes.

Enjoy!

Easy on Your Budget AND Your Scale

Tired of Chinese takeout? Over sushi? Try home-cooked Korean food with an emphasis on simply prepared veggies and a bracing blend of spicy, sour and sweet—featuring ingredients you may already have handy!

The spice in this dish from Jennifer Maeng, executive chef at Korean Temple Cuisine in New York City, adds more than taste. A compound found in red-hot pepper may also rev up your metabolism.

Serves 4

Ingredients
1/4 cup low-sodium soy sauce
1/4 cup sake
2 tablespoons sugar
1 tablespoon dark (toasted) sesame oil
1 tablespoon chopped garlic
1 tablespoon finely chopped or grated ginger
1 cup large-diced red bell pepper
1 cup large-diced green bell pepper
1 cup large-diced onion
1 cup cubed cabbage
1 cup sliced carrot
1/2 teaspoon red pepper flakes
24 large shrimp, shelled and deveined
Preparation
Combine first 6 ingredients in a bowl. Heat a large nonstick skillet over medium-high heat. Add soy sauce mixture; cook until lightly thickened, about 1 minute. Add vegetables and red pepper flakes. Cook, stirring constantly, until vegetables are soft, about 1 minute. Add shrimp and 1/4 cup water. Cook, stirring often, until shrimp are just cooked through, 2 to 3 minutes more. Divide among 4 bowls; serve immediately.

The skinny

301 calories per serving, 6.6 g fat (1 g saturated), 23.6 g carbs, 3.3 g fiber, 32 g protein

Fit Club Lunch

Fit Club Lunch

Who: All Fit Club Participants

What: A fun and informative lunch, for people to learn more about living a healthy lifestyle!

When: THIS Friday, April 10, 2009, 11am

Where: Victors Dining Room in the Ondine

(enter through the main doors and turn left)

Cost: Fit Club members get the discounted price of $6

Reminder

This is just a reminder that tomorrow, thursday, at 11am there will be a fitness workshop on the roof of the Stott Center. Hope to see you there!

Fit Club Lunch

Hello Everyone! This friday Fit Club will be having a lunch in Ondine to provide participants with good food and fun facts- so please come join us! The fun starts at 11am, it costs $6 and you won't leave hungry! We would love to see you there, so don't miss it!

National Start! Walking Day

Today is National Start! Walking Day sponsored by the American Heart Association.

Research has shown that you can gain about two hours of life for every hour of regular vigorous exercise you do. You couldn't find a better two-for-one deal if you tried!

Celebrate your health on April 8 by stepping away from your desk and getting some exercise! At Noon today, you can meet between Smith and Cramer for a nice brisk walk or for a little more fitness, you can meet Jessie at the main lobby of the Stott Center for a walk at noon too!

Visit www.mystartonline.org to learn more about National Start! Walking Day.

Recess Wednesdays

This wednesday instead of playing raquetball, we will be having an outdoor recess! Come join us outside for kickball! The fun will begin at 4pm and we will be playing in the open field behind the science buildings. Hope for good weather!

Nutrition Brown Bags

Just a reminder- every tuesday at 11am Veronica will be doing nutrition talks in smith. She would love for you to come and hear what she has to say about encorporating proper nutrition in to your healthy lifestyle. A balance of exercise and nutrition is very important when trying to balance your weight! See you there!

Wednesday Night Racquetball

We had a great turn out at the Wednesday Night Racquetball 101. Everyone in attendance reported having lots of fun.

The evening started with a brief tutorial and then moved into practicing, by the end of the evening games were being played.

Interest was shown in connecting Fit Club members with other Fit Club members who want to play racquetball. If this sounds like something you might be interesting in, send an email to fitclub09@gmail.com.

Healthy Recipe

Savory Bean and Spinach Soup
Makes: 6 servings
Ingredients3 14-ounce cans vegetable broth 1 15-ounce can tomato puree 1 15-ounce can small white beans or Great Northern beans, drained and rinsed 1/2 cup uncooked brown rice 1/2 cup finely chopped onion 1 teaspoon dried basil 1/4 teaspoon salt 1/4 teaspoon black pepper 2 garlic cloves, chopped 8 cups coarsely chopped fresh spinach or kale leaves Finely shredded Parmesan cheese
Directions 1. In a 3-1/2- or 4-quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic. 2. Cover; cook on low-heat setting 5 to 7 hours or on high-heat setting 2 1/2 to 3 1/2 hours. 3. Just before serving, stir in spinach or kale and sprinkle with Parmesan cheese.
Nutrition facts per serving: 150 calories, 9g protein, 31g carbohydrate, 3g fat (1g saturated), 8g fiber

Racquetball 101

This afternoon at 4pm will be Racquetball 101 in the Stott Center

We will have two racquetball enthusiasts going over the basics and answering questions. Please come and join us!