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Healthy Living
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Healthy Living
Hydration Hints
Summer is here and (hopefully) you ARE exercising. Are you keeping up with your fluid needs? What are you drinking while you work out? Being dehydrated can lead to early fatigue, excess stress on the heart, increased risk of heat illness, decreased performance.
Here are the recommendations from SCAN (Sports, Cardiovascular, and Wellness Nutrition - a subgroup of the American Dietetics Association).
- Begin exercise well hydrated during the day and within the hour before exercise.
- Replace sweat losses by drinking fluids regularly during exercise.
- For exercise that is short duration (60 minutes or less), low to moderate intensity: drink water
- For exercise that is longer than 60 minutes and moderate to high intensity: a sports drink helps replace carbs and electrolytes.
- For those who sweat a lot of salt, eat salty foods in a pre-exercise meal or add
salt to sports drinks during exercise (usually not necessary for gym workouts).
- After exercise, rehydrate with enough fluids to replace fluids lost during exercise.
Smooth-as-SILK Smoothie
2 servings - about 1 cup each
1 cup soymilk (such as Silk unsweetened)
¼ cup silken firm tofu (such as Mori-Nu)
1 cup fresh or frozen fruit
1 tsp vanilla extract
Optional: sugar substitute or small amount of sweetener
Place all ingredients in a blender.
Blend on high speed until smooth.
National Nutrition Month: NUTRITION FROM THE GROUND UP
March is National Nutrition Month for the American Dietetics Association. This year's focus is on back- to- basics nutrition with more family meals and home food preparation. In honor of the occasion I will present a nutrition program free to Cross Court members:
Healthy Shopping on a Budget
Friday, March 12 at 10:15 AM - 11AM
It will be held in the Kids Klub but the presentation will be for adults!
If you are interested, please sign up at the front desk so I will have enough handouts available and can contact you in case there are changes in the class. I hope to see you there.
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Nutrition
If you are interested in individual nutrition counseling, ask your trainer or the front desk for a Nutrition Profile Sheet, or download and print one here: Nutrition Profile Sheet (PDF file). Laurie Kamigawachi, MS, RD will contact you for an appointment after the form is completed and returned to the front desk.
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Healthy Recipes: March 2010
Nutty Cabbage Slaw
From Communicating Food for Health and California Walnut Commission
Serves 4
1/3 cup nonfat yogurt (or Greek yogurt or soy yogurt)
1 teaspoon canola oil
1 tablespoon red wine vinegar
1 ½ teaspoons of sugar (or Splenda)
3 cups of cabbage, shredded
½ cup red peppers, chopped
1/3 cup walnuts, chopped
¼ cup raisins
¼ cup green onions, chopped
Whisk together yogurt, oil, vinegar, and sugar in a large mixing bowl.
Add the rest of the ingredients and mix well.
Serve immediately or refrigerate for later use, up to 12 hours.
1 cup serving provides
131 calories
2 grams protein
7.5 grams fat
15 grams carbs
23 mg sodium
If you have any questions about the above recipe
please see Laurie Kamigawachi, MS, RD
Nutritional Analysis
2 cup serving provides: 122 calories, 7 grams protein, 5 grams fat, 13 grams carbohydrates, 500 mg sodium
SOURCE: Communication Food for Health
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Success Stories
If you know of a member that has lost weight (the healthy way), stopped smoking, lowered their cholesterol or anything you think is a “success” in this persons life, please let the front desk know. We want to give them a chance to tell all of us how they did it.
Success Story
No story this month, check back!
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Personal Training
Whether you are beginning a healthier lifestyle, continuing a regimented program or just want a higher level of fitness, one of our personal trainers will motivate, educate and empower you to achieve your fitness goals.
Our personal trainers will work with you to develop a customized program that will not only get you to your fitness goals, but will also teach you how to improve your lifestyle. It is our commitment to help you to live a healthy, happy and fit lifestyle.
If you have questions, please see the Front Desk Staff or talk with one of our trainers personally.
Set up your free appointment today!
Group Personal Training
Interested in group training? Cross Court now offers a Group Training Program. This is a cost effective program for 3 to 5 members/friends/family. If you are interested in this program, please contact Lori Eden at 666-1319.
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