SI STUHS Get Fit
Heal t h
Pu bl i cat i on
V OL.I OCTOBER 2016
Heal t hy Eat s
Typical American diets exceed the recommended intake levels in four
categories, including calories from solid fats and added sugars, refined
grains, sodium, and saturated fats. Americans also eat less than the
recommended amounts of vegetables, fruits, whole-grains, dairy products,
and oils.
It can be really hard to eat a balanced and healthy diet.It is recommended
that you eat at least five portions of fruit and vegetables a day. You should
also drink six to eight glasses of water, as well as have at least two portions
of fish every week. All of these directions can seem a bit overwhelming but
no worries we are going to provide you with some healthy recipes that
actually taste good, to help get you started on your fitness journey.
Pr eh eat t h e oven t o 375 degr ees F. Season t h e
f ish w it h salt an d pepper . Heat 1 t ablespoon
bu t t er in a lar ge n on st ick sk illet over
m ediu m -h igh h eat . Sear t h e f ish u n t il golden
br ow n on on e side, abou t 3 m in u t es. Tr an sf er
t o a r im m ed bak in g sh eet , cook ed-side u p, an d
r oast in t h e oven u n t il ju st cook ed t h r ou gh ,
abou t 10 m in u t es.
M ean w h ile, m elt t h e r em ain in g 3 t ablespoon s
bu t t er in t h e sk illet over m ediu m -h igh h eat .
Add t h e cau lif low er an d cook , st ir r in g, u n t il
golden br ow n an d cr isp-t en der , abou t 6
m in u t es. Add t h e alm on ds, r aisin s, cor ian der ,
1/ 4 t easpoon salt , an d pepper t o t ast e; cook
u n t il t h e alm on ds ar e golden , abou t 2 m in u t es.
Rem ove f r om t h e h eat an d st ir in t h e lem on
ju ice an d par sley.
M ah i M ah i w it h Cau lif low er
Season t h e ch ick en w it h 1/ 2 t easpoon salt
an d 1/ 2 t easpoon pepper . In a h eavy, lar ge
sk illet , h eat t h e olive oil over m ediu m h eat .
Wh en t h e oil is h ot , cook t h e ch ick en u n t il
br ow n ed on bot h sides. Rem ove f r om t h e pan
an d set aside.
Keepin g t h e sam e pan over m ediu m h eat ,
add t h e pepper s an d pr osciu t t o an d cook
u n t il t h e pepper s h ave br ow n ed an d t h e
pr osciu t t o is cr isp, abou t 5 m in u t es. Add t h e
gar lic an d cook f or 1 m in u t e. Add t h e
t om at oes, w in e, an d h er bs. Usin g a w ooden
spoon , scr ape t h e br ow n ed bit s of f t h e
bot t om of t h e pan . Ret u r n t h e ch ick en t o t h e
pan , add t h e st ock , an d br in g t h e m ixt u r e t o
a boil. Redu ce t h e h eat an d sim m er , cover ed,
u n t il t h e ch ick en is cook ed t h r ou gh , abou t 20
t o 30 m in u t es.
If ser vin g im m ediat ely, add t h e caper s an d
t h e par sley. St ir t o com bin e an d ser ve. If
m ak in g ah ead of t im e, t r an sf er t h e ch ick en
an d sau ce t o a st or age con t ain er , cool, an d
r ef r iger at e. Th e n ext day, r eh eat t h e ch ick en
Rom an -St yle Ch ick en
Have a sw eet t oot h ?
For the crust: Line an 8-inch square pan
with foil so it overhangs on two sides and
lightly coat with cooking spray. Process the
cookies in a food processor until finely
ground. Add the melted butter and process
again until the crumbs are coated with the
butter; add the melted chocolate and
process until the mixture is the texture of
very wet sand. Using an offset spatula,
press the mixture into the bottom of the
prepared pan, cover and refrigerate while
preparing the filling. Clean out the food
processor bowl.
No-Bak e Ch ocolat e Pean u t Bu t t er Bar s
For the filling and topping: Add the cream
cheese, peanut butter, yogurt and sugar to
the bowl of the food processor and process
until smooth and combined. Pour the
mixture over the crust and smooth with a
spatula. Top with the peanuts and sprinkle
with 1/4 teaspoon salt. Cover and
refrigerate until set slightly looser than
cream cheese, about 4 hours up to
overnight.
Position rack in the lower third of the oven and heat
oven to 325 degrees F. Use an 8 by 8 silicon baking pan
or line a similar sized metal or glass baking dish with foil
or parchment paper so it hangs over the edges by about
1 inch. Spray the prepared pan completely.
Put the butter, oil and chocolate in a microwave-safe
bowl, and heat at 75 percent power for 2 minutes. Stir,
and microwave again until completely melted, about 2
minutes more. (Alternatively put the chocolate and
butter in a heatproof bowl. Bring a saucepan filled with
1 inch or so of water to a very slow simmer; set the bowl
over, not touching, the water, and stir occasionally until
melted and smooth.)
Stir the brown and white sugars, vanilla and salt into the
chocolate mixture with a wooden spoon. Add the eggs
and coffee and beat vigorously until fully incorporated
and the batter is thick and glossy. Add the cocoa, flour
and baking soda and stir just until it disappears.
Pour the batter into the pan and bake until the top is
crispy and a toothpick inserted
into the middle comes out with a few crumbs, about 30
minutes (40 minutes if not using silicon).
M ade-Over Deep Dish
Br ow n ies
Physi cal Heal t h
As we all know exercise is one of those things that we all want to do but for some reason never get the
chance in doing so. School, social life, going to work, heck SLEEP, are things we feel we need, which we do, and
we tend to completely neglect exercise. We understand how hard it is and we are here for you SUS! We thought
of some easy, at home, exercises that anyone and everyone can do that will surely make you feel the burn.
Crunches: An oldy but goldy. Many people stray away from doing crunches ,yet it is the main exercise that
helps your core as well as those sides (love handles ladies). We recommend doing 3-5 sets of 15-25 crunches.
For even more of a work out, do opposite side crunches. Same idea, just when coming up, extend your right
hand to your left leg and vice versa.
Squats: We all want nice toned thighs and lifted butts, so we all know what we have to do, Squats! Start out
spreading your legs shoulder length apart, toes facing a little outwards, hands our your head, and squat as if
your sitting down. You can use a chair to help with the squats at first.
Recommend doing 3-5 sets of 10 and hold the last squat for 10 seconds.
Lunges: Lunges work out the legs and tones the butt. Start standing upright, hands on your hips. Take
your first step (start off with any leg) leaning forward with the first leg and bending back the back leg.
At this point, you should be at a lower stance.
Once you have gotten down, you stand up right again, and do the same with the next leg.
We recommend doing this in your living room, or any room in your house that has adequate space.
Find a start and an end point, and repeat going back and forth 6 times
- Danielle Blake
20 r easons to exer cise
1. Boosts energy
W ak e u p w it h SI STUHS
2. Reduces stress
3. Improves balance
4. Reduces fatigue
5. Improves posture
This is a short, quick, and easy workout you can do
every day to start your day off right!
6. Alleviates anxiety
7. Improves sleep
* 5 push-ups
8. Builds self-esteem
* 10 crunches
9. Improves circulation
* 10 mountain climbers
10. Sharpens memory
* 20 squats
11. Improves eating habits
* 20 lunges
12. Strengthens bones
* 30 calf raises
13. Strengthens the heart muscle
14. Lowers the risk of heart disease
15. Helps prevent back pain
16. Reduces blood pressure
17. Aids in weight loss
18. Boosts your mood
19. May lengthen lifespan
20. Creates a positive attitude
As you get more comfortable you can add more reps to
your routine
5-4-3-2-1 Wor k ou t
This is an at home workout that targets several areas of the body. All you will need is a timer and
dumbbells.
3 Minutes
5 Minutes
* 1 minute of jumping jacks
* 10 push-ups
* 1 minutes of high knees
* 10 chair dips
* 30 seconds of burpees
* 10 curls on each arm
* 1 minute of jumping jacks
* Repeat for 3 minutes
* 1 minute of high knees
2 Minutes
* 30 seconds of burpees
* 30 seconds split lunge jump
4 Minutes
* 1 minute alternating side lunges
* 1 minute back lunges
* 39 seconds split lunge jump
* 1 minute squat with dumbbell overhead
shoulder press
1 Minute
* 1 minute back lunges
Rest for 3-5 minutes and then repeat.
* 1 minute squat with dumbbell overhead
shoulder press
* 1 minute plank
Please be sure to stretch before engaging in any
physical activity.
Spi r i t u al Heal t h
Although SISTUHS, Inc. is not a religiously affiliated organization, SPIRITUALITY is one of our
acronyms, showing that we appreciate the value of spiritual health.
To SISTUHS, Inc., SPIRITUALITY means ?focusing on the spirit or soul, evangelizing spiritual practice,
or celebrating God, god(s), or any other divine power be it traditional or otherwise; being connected to
the essence of self, others, and life.
My recommendation to maintain a spiritually healthy life is to focus on being in tune with yourself;
taking time away from work, school, organizations, friends, and all the other distractors, to rest your
mind. Other recommendations are to meditate, think positively, try yoga, and etc.
To maintain my SPIRITUALITY, I do my best to pray daily, I have joined an organization whose sole
purpose is to fellowship in Christ, I attend church, and try to live a Christ like life.
SPIRITUALITY means a multitude of things to so many people; but we can all agree that it is an
important aspect of everyday life.
- Adebola Adedoyin
Men t al Heal t h
Mental health is something that many people do not like to talk about. Due to the fact
that mental health is seen as something that should not be talked about, people rarely
seek help for mental illness because they are afraid that they will be judged. The sad
truth is that an estimated 26.2 percent of Americans ages 18 and over (57.7 million
people) suffer from a diagnosable mental disorder in a given year. What's even worse is
the fact that research suggests that women are about 40% more likely than men to
develop depression. They're also twice as likely to develop PTSD, with about 10% of
women developing the condition after a traumatic event, compared to just 4% of men.
As women, especially women of color it is important that we seek help when needed
and help others who we feel may be suffering from mental illness. Together we can
break the stigma surrounding mental health and save so many lives.
-Triniti Levy
Symptoms of
Depression
-
Persistent sad, anxious, or "empty"
mood
Loss of interest or pleasure in activities,
including sex
Restlessness, irritability, or excessive
crying
Feelings of guilt, worthlessness,
helplessness, hopelessness, pessimism
Sleeping too much or too little,
early-morning waking
Appetite and/or weight loss or
overeating and weight gain
Decreased energy, fatigue, feeling
"slowed down"
Thoughts of death or suicide, or suicide
attempts
Difficulty concentrating, remembering,
or making decisions
Persistent physical symptoms that do
not respond to treatment, such as
headaches, digestive disorders, and
chronic pain
Treatment for
depression
There are a variety of methods used to treat
depression, including medications such as
antidepressants, brain stimulation techniques
like ECT, and individual psychotherapy.
Family therapy may be helpful if family stress
adds to your depression. Your mental health
care provider or primary care doctor will
determine the best course of treatment for
you.
Thank you for reading our magazine! We hope that you will utilize the tips we have
provided. Living a healthy lifestyle is not easy but it is something you can accomplish as
long as you hold yourself accountable. The journey may be rough but in the end the
results will be so worth it. We wish you an abundance off good health mentally,
physically, and spiritually.