Ann Arbor YMCA
FITNESS NEWS
F e b r u a r y 2 0 10
T O SERVE OUR ME MBERS AND OUR COMMUNITY
You Ate What ?!?
California Pizza Kitchen Thai
Crunch Salad with Fresh Avocado
Calories: 2250
This sounds so healthy: shredded
carrots, edamame, cabbage,
fresh avocado. Blame the caloric
disaster on the two different
dressing, the pile of fried wonton
strips, and the huge portion size.
This is equal to three pounds
worth of sirloin steak from Applebees. A better option on the CPK
salad menu? The Chinese
Chicken Half Salad which weighs
in 505 calories
H A P P E N I N G S AT T H E Y M C A
Ongoing: The Ann Arbor YMCA is
committed to making a difference in the lives of children and
their families in our community.
By making a donation to the
Strong Kids Campaign, you provide scholarship funds that
make it possible for all children
to enjoy our services and programs. On behalf of the children, our volunteers and staff,
thank you for your generosity!
Lois Steinberg Yoga Workshop
Classes Feb 19-21: The Ann
Arbor YMCA is pleased to host a
return visit from senior teacher
Lois Steinberg! Register at the
front desk or online. The Friday
Evening Workshop is open to
everyone with at least one year
of Iyengar experience, and the
Saturday and Sunday workshop
attendees should have two or
more years of Iyengar experience.
Some experience with inversions
and back bends. For more information contact Dave Morris at
[email protected].
Third Annual Ann Arbor YMCA
Indoor Triathlon! Sunday, March
21, 8 AM-1 PM. Looking for
something fun? A fun way to stay To all the members who filled out
in shape this winter? The Y-Tri
surveys: Thank you! We appreciIndoor Triathlon is the perfect
ate your feedback!
event for first-time triathletes. It’s
also a great workout for seasoned
triathletes preparing for the outdoor triathlon season. The event,
including transitions lasts about
an hour for each person. Individu-
EIGHT FOODS
Questions, Comments and
Suggestions can be directed to:
1. Almonds. Dieters who ate 3
ounces of these nuts every day
reduced their weight and bodyBridget Smith
mass index by a solid 18 perPhone: 734-661-8043
Email: [email protected] cent compared with an 11 percent drop in the no-nut group, a
study in the International Journal of Obesity found. Almonds
are high in alpha-linolenic acid,
which can speed the metabolism of fats.
2. Berries.Vitamin C–loaded fruit
such as strawberries and raspberries can help you sizzle up to
30 percent more fat during exercise, suggests research from
Arizona State University at Mesa.
The mission of the YMCA is to Blend a vinaigrette of 1 cup
put Judeo-Christian principles berries and ¼ cup balsamic
into practice through programs vinegar.
3. Cinnamon. Sprinkling ¼ tea-
www.annarborymca.org
that build healthy spirit, mind
and body for all.
als will swim, bike, and run for 15
minutes each, and each participant (or team) will receive a score
based on total distance covered
relative to other participants.
There are 90 spots available to
individuals and teams. It’s $25
for members, $45 dollars for nonmembers, and $40 for teams
(members only). You can register
online or in person.
THAT
COMBAT FAT
spoon on your food may prevent a
post-meal insulin spike—this increase normally occurs after you
eat and “signals the body that it
should store fat rather than burn
it,” explains Lauren Slayton, R.D.,
of New York City. Add a dash to
your oatmeal, yogurt or coffee.
4. Mustard. The spice that gives
mustard its color, turmeric, may
slow the growth of fat tissues, a
study in the journal Endocrinology
notes. Sprinkle turmeric on cauliflower and roast for a tangy side.
5. Oranges. It contains fattorching compounds called flavones. Snack on slices or drink
freshly squeezed OJ (with pulp!)
for the biggest payback.
6. Soy Beans. These green gems
are rich in choline, a compound
that blocks fat absorption and
breaks down fatty deposits. Add
½ cup edamame to a salad.
7. Sweet Potato. They’re high in
fiber, which means no drastic
insulin jumps and thus less fat
packed onto your hips. Bake a
small sweet potato—think of two
bars of soap as a portion size—
and top with a dollop of low-fat
or nonfat cottage cheese.
8. Swiss Cheese. “Calcium-rich
foods reduce fat-producing enzymes and increase fat breakdown,” says Michael B. Zemel,
Ph.D., director of the Nutrition
Institute at the University of Tennessee at Knoxville. , a slice on
a lunchtime sandwich or stack
some on high-fiber crackers.
Page 2
ABDOMINAL STRECH
GIRLSCOUT COOKIE CHEATSHEET
This stretch opens up the front of the body.
Start by sitting on the floor, your knees bent in
front of you, feet flat, and your back resting
against the side of the ball. Leaving your hands
at your sides for balance, slowly pusch back
onto the ball as you straighten your legs.
To come out, bring your hands to the sies of the
ball; holding on lighlty , bend your knees up and
roll forward until you’re sitting on the floor again
with your back pushed into the ball. While in
the pose make sure your feet are flat on the
floor, and hip width apart. Keep your arms and
neck relaxed.
It’s that time of year again. Girl
Scout cookies are addictive,
yummy, delicious, and they only
come around once a year. There
is not really a “healthy” girl scout
cookie, most are high in saturated fat and sugar. But if you
stick to the recommended serving
size, you can treat yourself to a
afternoon sweet pick-me up.
Thin-Mints: serving size 4 cookies. Calories: 160, Fat: 8 g (6 sat).
Caramel deLites: serving size 2
cookies. Calories: 140. Fat: 7 g(6
sat).
Peanut Butter Patties: serving
size 2 cookies. Calories:150. Fat:
8 g (5 sat).
Shortbread: serving size: 4 cookies. Calories: 120. Fat: 4.5 g (2
saturated)
Peanut Butter Sandwich: serving
size 3 cookies. Calories: 160. Fat:
6 g (2.5 sat)
Thanks-A-Lot: serving size: 2
cookies. Calories:150. Fat: 6 g
(3.5 sat)
Lemonades: serving size 2 cookies. Calories 150. Fat: 7 g (4 sat).
Daisy Go Rounds: serving size: 1
pack (5 per box). Calories: 100.
Fat: 2 g (1 sat).
www.oxygenmag.com
FLOURLESS DARK CHOCOLATE CAKE
Ingredients
4 eggs, separated
8 ounces 53% cacao dark baking chocolate, coarsely chopped
3 tablespoons butter, cubed
1/3 cup plus 1/4 cup sugar,
divided
1-1/2 teaspoons vanilla extract
1 container (2-1/2 ounces)
prune baby food
1 teaspoon dark baking cocoa or
baking cocoa
1/2 teaspoon confectioners'
sugar
Directions
1. Place egg whites in a small
bowl; let stand at room temperature for 30 minutes. Meanwhile,
in a small saucepan, melt choco-
EXCUSES...EXCUSES...AND HOW
By: Jillian Michaels
Edy’s Slow Churned Ice Cream
also comes out with special edition flavors in Thin Mint and in
Carmel deLites that are also a
good alternative to eating a box
while watching your favorite sitcom.
Nutrition facts found at
www.abcsmartcookies.com
Excuse: "I've tried to lose weight
before, but I just can't do it."
Ridiculous. Of course you can.
You can do anything when
armed with the proper information. Take some time to educate
yourself about how to work out
properly. Learn about calories—
how many are in the foods you
are eating and how many your
body burns naturally each day.
When you are informed you are
empowered to make choices
Bake at 350° for 30-35 minutes or until a toothpick inserted near the center comes
out with moist crumbs. Cool
on a wire rack for 20 minutes.
Carefully run a knife around
edge of pan to loosen; remove
sides of pan. Cool completely.
Sprinkle with cocoa and confectioners’ sugar. Refrigerate
leftovers. Yield: 12 servings.
late and butter over low heat,
stirring constantly. Remove
from the heat; cool slightly.
Coat a 9-in. spring form pan
with cooking spray. Place pan
on a baking sheet; set aside.
2. In a large bowl, beat egg
yolks on high speed for 3 minutes or until light and fluffy.
Gradually add 1/3 cup sugar
and vanilla, beating until thick
and lemon-colored. Beat in
baby food and chocolate mixture.
3. Beat egg whites on medium
speed until soft peaks form.
Gradually beat in remaining
sugar, 1 tablespoon at a time,
on high until stiff glossy peaks
form; fold into batter.
4. Pour into prepared pan.
Nutrition: 188 calories, 11 g
fat (6 g saturated fat), 78 mg
cholesterol, 50 mg sodium,
22 g carbohydrate, 2 g fiber,
4 g protein
www.tasteofhome.com
TO
that create life changes. The
next time you are about to say, "I
can't," stop and ask yourself,
"How can I not?"
Excuse: "I don't have time to
work out."
That is total baloney. Make the
time. I am sure you found the
time to watch your favorite television show, right?! You're busy,
and I get it, but you have to find
a way to make your health a
priority. Start scheduling workouts like you do appointments.
FIGHT THEM!
You can get up a little earlier
and do a fitness DVD. You can
squeeze it in on the weekends.
You can get a piece of cardio
equipment and do 30 minutes
while unwinding and watching
"The Office." The reality is that
you must make the time. You
will have more energy, better
overall health, and better selfesteem—it's worth it.
www.msn.com/fitness