O C T O B E R 2 0 1 5
The University Club Fitness Center
NEWSLETTER
FEATURES
Page 1: Welcome Fall
Page 2: Pumpkin Seeds
Page 3: Apple Month
Page 4-5: Healthy Halloween
Pages 6: Eat This Now
Page 7: Recipes of the Month
Are you tired or bored of your workout routine? Why not
change things up by trying one of the classes offered at the
Fitness Center! We still offer all of the popular classes:
Indoor Cycling, Bootcamp, Yoga, Hard Core (in the AM),
Core and Cool down (in the PM), Strength and
Conditioning, and ZUMBA (A Latin inspired dance class
which incorporates hip-hop, samba, salsa, mambo, martial
arts, squats and lunges.). Do not be afraid to try a class!
Classes are open to all fitness levels, and instructors can
modify any of the exercises! We hope to see you in a class
soon! Current schedules are located online and at the
Fitness Center desk.
Page 8: Calories Cutting Food
Swaps
UNIVERSITY CLUB FITNESS CENTER
OCTOBER 2015
Tips to Promote Fitness for Kids
Regular daily physical activity of 60 minutes promotes good health in kids by maintaining a healthy body
weight and by building bones, muscles, joints and endurance. Kids can accumulate their 60 minutes of activity
all at once, or in shorter chunks during the day. Encourage your kids to use their free time to be active. Be a
role model for your kids by participating with them in activities both outdoors and indoors and encourage
participation in group sports under the guidance of a coach or leader. Here are some ideas to get your kids
(and you) started and off the couch!
Staying Active Outdoors
 Walk to the library or school, or walk the dog.
 Head for the nearest park, swing set, jungle gym or basketball court after school.
 Jump rope with your kids or organize a neighborhood jump rope group.
 Shoot hoops or play catch with your kids.
 Make time for a family walk or bike ride each weekend.
 Encourage kids to participate in active outdoor chores such as raking leaves, sweeping the walks or
cleaning the garage.
 Take a nature hike to collect leaves and rocks.
 Play freeze tag or Frisbee in your backyard.
 Set up a backyard net for badminton or other net ball sports.
Staying Active Indoors
 Play interactive computer games that require physical activity.
 Organize your family room for kid's yoga or dancing to music after dinner.
 Use dance DVDs or dance video games for some physically-active television time.
Get Them Involved
 Enroll your kids in organized activities such as soccer, basketball, baseball, swimming or dance.
 Inquire about sports at school, the local health club or park district.
Toast the Season with Pumpkin
Seeds
It's the time of year when people everywhere are celebrating the
season by carving pumpkins. But as you carve your spooky
masterpiece, don't discard the pumpkin seeds!
Toasted pumpkin seeds are a delicious and healthful snack. One
ounce of pumpkin seeds provides 5 grams of protein, 5 grams of
fiber and 5 grams of fat (1 gram saturated, 4 grams unsaturated).
To toast your pumpkin seeds, first rinse them to remove pulp and
strings. Spread seeds on a baking sheet that has been coated with
non-stick cooking spray or sprinkle seeds with a small amount of
olive oil. Bake at 325°F for about 30 minutes or until lightly toasted.
Stir occasionally during cooking. Take a look at your spice rack and
try a seasoning on your toasted seeds such as garlic power or Cajun
seasoning.
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UNIVERSITY CLUB FITNESS CENTER
OCTOBER 2015
October Is Apple
Month!
Apples are fat, sodium, and cholesterol free!
• The appeal of the apple is more than just a fruit snack:
Add apples to your favorite salad
Use it to keep poultry juicy when roasting
Extend the shelf life of your cakes and bread, by
storing them with a half apple.
Absorbs salt in soups and stews, when you
accidently over do it!
• Good source of Vitamin C (14% of the RDV), which is a
known antioxidant.
Braeburn
Cameo
Cortland
Empire
Fuji
Gala
Ginger Gold
Golden Delicious
Honey Crisp
Jonagold
McIntosh
Mutsu
If you go to any local farm or grocery
store at this time of the year, you will
see apples everywhere! A crunchy,
sweet, medium sized apple with the
peel has about 5 grams of fiber (17%
of the RDV) and just 80 calories. One
of the major benefits of having fiber
in your diet is its ability to make you
feel satiated, or full, for a longer
period of time. Most fiber rich foods
tend to have a higher caloric value
unlike the apple. It is a healthy
nutritious snack without the guilt. As
an added bonus, apples will stay fresh
for several weeks if stored properly
(a definite positive with the cost of
produce!). In order to maintain the
apples’ quality, they should be
refrigerated or stored in a cool
location as soon as possible. Do not
store apples with tomatoes, potatoes
or bananas as the gases they release
tend to ripen apples faster.
Sweet & Tart, Crispy & Juicy
Sweet & Firm, Crispy & Juicy
Slightly Tart, Crispy
More Sweet than Tart, Extra Crispy
Very Sweet, Firm, Crispy & Juicy
Sweet & Crispy
Slightly Tart & Crispy
Sweet & Mellow, Crispy & Juicy
Very Sweet & Juicy
Blend of Sweet & Tart
Slightly Tart, Crispy & Juicy
Sweet & Slightly Tart, Firm & Crispy
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Late October
Late October
Late September
Early October
Late October
Early September
Mid-August
Early October
Early September
Early October
Early September
Early October
UNIVERSITY CLUB FITNESS CENTER
OCTOBER 2015
Healthy Tips for Halloween
Ding dong…Trick or treat! Word travels quickly if you are the house in the neighborhood handing out pretzels and apples on
Halloween night, unless, of course, they are coated with a thick layer of caramel and chocolate. This year Americans will spend
close to $2 billion on Halloween candy.
While kids love to dress in costumes and cause mischief, parents dread the thought of all the leftover candy and tremendous
amounts of calories that accompany the day. It’s alright to indulge treats, just don’t forget to practice moderation. Halloween is
the perfect time of year to begin practicing balance and mindfulness in when it comes to eating. Halloween kicks off the holiday
season with Thanksgiving, Christmas, New Year’s and then Valentine’s Day just around the corner.
When trick or treaters ring your doorbell, what will you offer? This year try nutritious foods, fun non-food items, and items that
encourage activity.
Be Calorie Conscious
Weight management is always a challenge but more so during the holidays. The secret to success is calorie intake, which means
choosing appropriate portions and remembering that extra bites add up. It takes only an additional 100 calories a day above what
you need to lead to extra 10lb weight gain in a year.
Procrastinate
Purchase Halloween candy the day of trick or treat to avoid temptation. Buy less than what you think you will need to avoid
leftovers and purchase candies that you do not like, if you still have leftovers place them out of sight. If you really have a hard time
with temptation choose to pass out non-candy treats such as bouncy balls, spider rings, pencils, erasers, bubbles or stickers.
Eat Before You Trick or Treat
Serve a healthy family dinner before the fun begins, this way the kids will not be tempted to eat candy along the way. After trick
or treating, offer a cup of warm, low fat milk with just one treat to ensure that blood sugar is stable before bedtime. Sign a
contract between you and your children regarding when and how much candy all of you can eat.
Stay Active
Take a long walk around your neighborhood while trick or treating and enjoy all the decorations and customs that kids have on.
Practice Portion Control
After trick or treating sort the candy, inspect them and then set boundaries on an amount to be eaten over a period of many days.
You can easily reach 100 calories with just one or two snack size treats. There are actually some candies that can satisfy your
sweet tooth with fewer calories!
Always choose fun size candy bars based on the least amount of fat and calories per serving. Better choices are 3 Musketeers, 100
Grand Bar, Butterfinger bar, Milky Way bar, Raisinets, Starburst and York Peppermint Patties. Lastly always choose healthier dark
chocolate versions. Most candy has a long shelf-life. Put the “stash" out of reach and limit candy to two pieces per day. Larger
treats, such as full chocolate bars, can be cut into smaller pieces and frozen.
Reese’s peanut butter cup 1 fun size cup =
110 calories
Peanut M & M’s 1 fun size bag =
90 calories
Butterfinger 1 snack size bar =
85 calories
M & M’s 1 fun size bag =
85 calories
Skittles 1 fun size bag =
80 calories
Peppermint Patty 1 fun size patty =
70 calories
Kit Kat 1 fun size bar =
67 calories
Gummy Life Savers 1 fun size package
55 calories
Tootsie Roll 1 snack bar =
50 calories
Nerds 1 fun size box =
50 calories
Sour patch candy 1 fun size packet =
50 calories
Starburst 2 chews =
40 calories
Smarties 1 roll =
25 calories
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UNIVERSITY CLUB FITNESS CENTER
OCTOBER 2015
Bargain with your kids and ask them to trade their stash of candy for a favorite nonfood item, iPod gift cards,
sneakers, jeans, a chance to stay up just a little later on a school night, or cash always works! Pay for each sweet
treat they "sell" you, and let them "earn" money for a toy or game they want to buy. Reward your kids for making
good decisions! Be prepared to bargain other treats for your kids stash.
Non-Candy Items
Always offer a good amount of fun, non-candy alternatives which promote health such as:
 cereal bars
 snack packs of dried fruit, pretzels, nut and seeds
 trail mix
 low-fat crackers with cheese or peanut butter filling
 animal crackers
 beef or turkey jerky
 single serve boxes of healthy ready-to-eat cereal
 raisins and chocolate covered raisins
 single serve packets of low-fat microwave popcorn
 hot chocolate or apple cider packets
 small toys and pocket-sized games
 glow sticks
 costume jewelry
 funny Halloween glasses
 false teeth
 miniature magnifying glasses
 tiny decks of cards
 markers
 stickers
 temporary tattoos
 bookmarks
 crayons
 coloring tablets
 paint brushes
Treats to Promote Activity
Encourage kids to be more physically active by giving small, inexpensive toys to get them up and moving such as:
 bouncy ball
 jump rope
 sidewalk chalk
 hacky sack
 a foam airplane flier
Help kids enjoy Halloween without overindulging. If you and your family eat sensibly all year, then kids know how
to make wise decisions when they are tempted to overindulge with unhealthy foods. Enjoy the holiday with your
kids, but carefully plan what you will do at your house to assure that healthy eating habits are practiced. This can
be challenging, since the goal of most children is to get as much Halloween candy as possible for their own private
stash.
Cutting down on high fat and sugar laden Halloween treats alone is not the answer to solving the obesity epidemic,
but if individuals provide active and nutritious treats in place of candy, together we can teach children important
lessons in healthy eating, conscious choices and portion control.
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UNIVERSITY CLUB FITNESS CENTER
OCTOBER 2015
EAT THIS NOW: Brussel Sprouts
In Season: October through December.
Good for You: Brussels sprouts, like their cousin the cabbage, contain the compound
sulforaphane, which inhibits DNA damage that can lead to cancer. Packed with vitamins C
and K, Brussels sprouts can also help lower the level of harmful LDL (so-called "bad"
cholesterol).
Get the Best: When shopping for Brussels sprouts, look for a bright green color and firm,
tight heads, and avoid yellow or black spots, which can indicate age. Try to buy Brussels
sprouts still on the stalk because they stay fresh longer.
Kitchen Simple: Peel the outer leaves and trim the bottom. Blanch in boiling, salted water
for two minutes; plunge into ice water for two minutes. This keeps the color nice and green.
Cut lengthwise and place face down in a saucepan or roasting pan with olive oil and
prosciutto or bacon. Sauté for three minutes (no need to turn them over) on medium heat, or
roast for 15 to 20 minutes at 400° F, until the bottoms are brown.
Nutrition Information:
Serving Size 1 cup (155 g)
Calories 56
Total Fat 0.8g 1%
Cholesterol 0mg 0%
Sodium 33mg 1%
Potassium 491.83mg 14%
Carbohydrates 11g 4%
Dietary Fiber 4.1g 16%
Sugars 2.7g
Protein 4g
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UNIVERSITY CLUB FITNESS CENTER
OCTOBER 2015
RECIPES OF THE MONTH
Butterscotch Pumpkin Mousse
Squash & Corn Chowder
Ingredients:
Ingredients:
1 ½ cups cold skim milk
1 packet (1 oz.) sugar-free instant butterscotch
pudding mix
½ cup canned pumpkin
½ teaspoon cinnamon
¼ teaspoon ginger
¼ teaspoon all spice
1 cup fat free whipped topping
3 Tablespoons extra-virgin olive oil
1 cup diced onion
1 cup diced celery
½ cup flour
1 ½ teaspoons dried marjoram
¼ teaspoon salt
¼ teaspoon pepper
4 cups reduced-sodium chicken broth
1 cup milk
3 cups diced summer squash
1 cup diced red potatoes
1 cup corn kernels
¾ cup diced ham
Direction:
Directions:
1. Heat oil in a large pot over medium heat. Add
onion and celery; cook, stirring frequently, until
softened and beginning to brown, 3 to 6 minutes.
Sprinkle flour, marjoram, salt, and pepper over the
veggies and cook, stirring for 1 minute or more.
Add broth and milk; bring to a gentle boil, stirring
constantly.
2. Stir in squash, potatoes and corn; bring just to a
simmer. Simmer, uncovered, stirring occasionally,
until potatoes are tender, about 12 to 15 minutes.
3. Add ham and cook, stirring frequently, until
heated through, about 2 minutes.
Nutritional Information:
Serves:
6
Serving size:
1 ½ cups
Calories:
237
Fat:
10 g
Cholesterol:
12 mg
Carbohydrates: 28 g
Protein:
11 g
Fiber:
3g
Sodium:
737 mg
1. In a large bowl, whisk milk and
pudding mix for 2 minutes. Let it
stand for 2 minutes. Let it stand for 2
minutes or until soft-set. Combine
the pumpkin, cinnamon, ginger and
allspice; fold into pudding. Fold in ½
cup whipped topping.
2. Transfer to individual serving dishes.
Refrigerate until serving. Garnish
with remaining whipped topping.
Serves:
Serving Size:
Calories:
Fat:
Protein:
Fiber:
Cholesterol:
Sodium:
7
Nutritional Information:
4
2/3 c mousse 2 TBSP whipped topping
96
Trace
4g
1g
2 mg
360 mg
UNIVERSITY CLUB FITNESS CENTER
OCTOBER 2015
Simple Calorie-Cutting Food Swaps
Breakfast Protein: Instead of 2 sausage patties with eggs, have 2 slices of Canadian-style bacon.
2 Sausage patties: 270 calories
2 Slices Canadian Bacon: 87 calories
Save: 183 calories
Tweak your Taco: Try tacos with corn tortillas instead of flour tortillas.
2 Flour tortillas (taco size): 280 calories
2 Corn tortillas (taco size): 100 calories
Save: 180 calories
Veggie Noodles: A serving of veggie noodles, like spaghetti squash or zucchini noodles saves a lot of
calories compared to regular noodles and packs extra nutrients too!
2 oz. Egg noodles: 218
1 Cup cooked spaghetti squash: 42 calories
Save: 176 calories
A little less bread: Instead of a bagel, eat an English muffin.
1 medium bagel: 289 calories
1 Multigrain lite English muffin: 100 calories
Save: 189
Snacks before dinner: Forgo the cheese, and you will already be ahead of the game.
4 Wheat crackers (100 calories) & 2 oz. cheddar cheese (226 calories): 326 calories
1 oz. tortilla chips (137 calories) & ½ cup salsa (35 calories): 172 calories
Save: 154 calories
Hold the Mayo: Replacing mayo with mustard on your sandwich adds extra zing and fewer calories.
2 TBSP Mayo: 180 calories
2TBSP Spicy brown mustard: 30 calories
Save: 150 calories
Crunch time: Instead of a serving of potato chips, try a serving of air-popped popcorn.
1 oz. Potato chips: 160 calories
1 cup popcorn: 31 calories
Save: 106 calories
Real fruit instead of juice: Skip the grape juice in favor of 1 cup fresh grapes.
12 oz. 100% grape juice: 210 calories
1 cup fresh grapes: 104 calories
Save: 106 calories
Go Nuts: Instead of granola try almonds.
½ cup granola: 260 calories
1 oz. almonds: 162 calories
Save: 98 calories
White veggie switch: Instead of mashed potatoes, steam cauliflower, and then mash it.
¾ c mashed potatoes (with milk and butter): 178 calories
¾ cup mashed cauliflower (steamed and mashed with buttermilk): 107 calories
Save: 71 calories
Cold drink decision: A daily Starbucks run can be deceiving! Even without the whipped cream on
top, one of the drinks is healthier than the other. The key is avoiding the mocha.
Grande Ice Café Mocha (16 oz., no whipped, 2% milk): 230 calories
Grande Iced Café Latte (16 oz., no whipped, 2% milk): 130 calories
Save: 100 calories
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