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Health & Fitness News
- Betcha Didn't Know...
- Walking burns more fat stores than running. The best workouts to lose fat are long low intensity ones. If you are trying to lose fat you are better off walking 4 miles in an hour than jogging 2 miles in 20 minutes. From a cardiovascular point of view the 2 mile 20 minute jog is better. Although you burn a greater number of calories in an intense workout than an easy one, if time is not limited you are better off increasing the length of the workout than the intensity.
- Myth Busters
- Myth: Women will bulk up by weight training.
- Busted: Women lack the amount of testosterone.
Jennifer's Jewels
These three food items make for a great healthy snack.
- Chobani Yogurt-Greek yogurt which is high in protein and low in calories
- Cheese Sticks-High in protein and calcium. Make sure to buy low fat cheese sticks
- Raw Almonds-One ounce of almonds contains 12 percent of your daily allowance of protein. And absolutely no cholesterol, of course. You'll also get 35 percent of your daily allowance of vitamin E, that valuable antioxidant with so many cancer-fighting qualities. And most of the fat in almonds is monounsaturated, also known as the "good" fat. This little nut is also loaded with minerals like magnesium, phosphorus and zinc, as well as lots of healthy fiber. And don't forget calcium and folic acid--they're in there too!
Fitness Q & A
Have a Question? Email it to me at jen@fburgfitness.com and look for the answer in the upcoming newsletter.
Recipe of the Month
Honey Roasted Chicken with Rosemary and Dijon
Ingredients
1 whole chicken, about 5 pounds
salt to taste
freshly ground black pepper
1 tablespoon Dijon mustard
3 sprigs of fresh rosemary
1/4 cup honey
1 lemon, zested, halved and juiced
4 cloves garlic, peeled
1/2 yellow onion, quartered
Cooking Instructions
- Preheat oven to 375F. Rinse the chicken under cold water and pat dry with paper towels. Season inside and out with salt and pepper.
- Place the chicken in a large roasting pan.
- Roughly chop two sprigs of the rosemary. In a small bowl, mix together Dijon mustard, honey, chopped rosemary, lemon juice and lemon zest.
- Place the remaining sprig of rosemary, a lemon half, the onion quarters and garlic in the cavity of the bird. Using a pastry brush, coat the outside of the bird with the lemon honey glaze.
- Place the roasting pan in the oven and baste the chicken every 15 minutes with any remaining glaze. Roast until a thermometer inserted into the thigh reaches 180 and juices run clear, about one hour. Remove and discard the skin. Serve hot or at room temperature.
Serving Size: 1/4 of chicken
Nutrition Information
Number of Servings: 4
Per Serving:
- Calories: 341
- Carbohydrate: 24 g
- Fat: 7 g
- Fiber: 2 g
- Protein: 47 g
- Saturated Fat: 1 g
- Sodium: 333 mg
Fredericksburg Fitness Upcoming Events
Spring 2009 Boot Camps
Discussion Board
Are you a Wii Fit fan? Has anyone had success with it? Click
here to discuss.
Exercise of the Month
Stability ball crunches with weight
Keep In Touch
We would like to hear from you. What would you like to see in the next newsletter? Email jen@fburgfitness.com
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