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Health & Fitness News
10 Small Tricks for Big Weight Loss:
The following little tricks may not seem like they have a huge effect, but when you add up these changes over a period of time, they'll translate into a leaner and stronger body.
- Drink More Milk: Consuming 1,800 milligrams of calcium a day could block the absorption of about 80 calories. Fill your coffee mug with skim or 1 percent milk, drink it down to the level you want in your coffee, then pour in your caffeine fix.
- Buy Cut Veggies: They cost more, but they'll pay dividends later—because you're more likely to snack on them than on some other, less healthy food.
- Get Watered Down: A recent German study showed that drinking water burns calories. Drinking about two cups of cold water—no warmer than 72 degrees—used up roughly 25 calories. Drink a liter a day and you're talking five pounds a year.
- Go Smaller: Use a salad plate instead of a dinner plate. Studies show that putting your portions on smaller dishes means you'll end up eating less at a meal.
- Dilute Juice: Add water to your fruit juice to reduce calories.
- Make Your Drinks Count: Have a V8 or tomato juice instead of a Diet Coke.
- Have A Power Snack Prepared: Mix three different kinds of beans and sprinkle in some low-cal Italian dressing. Have it as a snack all week.
- Think About Eating: Eat without doing anything else—no TV, no reading, no working.
- Stop Mindless Snacking: Chew a strong-flavored gum like cinnamon while you're cooking. Sneaking a taste of the food will be less appealing.
- No Carbs After 4:00 P.M.: Since your metabolism naturally slows down later in the day, no carbs will help prevent them from taking a permanent residency on your hips!
Did You Know?
- Cherry Juice could help prevent post-workout pain. In a recent study at the Oregon Health & Science University, runners who drank tart cherry juice before a long-distance relay experienced less muscle pain after the race than those who drank a placebo. Researchers believe the difference may be attributed to flavonoids and anthocynanins with high antioxidant and anti-inflammatory powers.
Jennifer's Gems
These three food items make for a great healthy snack:
- Fruit Salad & Dip- Combine sliced strawberries, peaches, and apples with other favorite bite-sized fruits to make a salad with a delicious yogurt dip.
- Vegetable Pita Pizza-
Pile on the toppings. Top whole wheat pitas with pizza sauce, low-fat cheese, and your favorite tasty veggies, for a nutritious treat.
- Easy Frozen Yogurt Pops-
Satisfy your sweet tooth with this tasty treat. Fill small paper cups with fruity yogurt and cover with aluminum foil. Insert a popsicle stick through the foil into the middle of the cup. Freeze and enjoy.
Fitness Q & A
Q: Jen, I constantly suffer from bloating. Are there any natural ways to quickly fight bloating? Thanks!!
A:
Yep. Coffee, caffeinated drinks, asparagus, and celery will all help your body get rid of excess fluid and sodium. Water and foods with a high water content (like cucumbers) ease a bloated belly, because they flush excess sodium from your system. Potassium-rich bananas help, too. Hope this helps!
Have a Question? Email it to me at jen@fburgfitness.com and
look for the answer in the upcoming newsletter.
Recipe of the Month
 Arugula & Strawberry Salad
A rich source of iron and vitamins A and C, arugula is nonetheless in desperate need of balancing—here, with aged balsamic vinegar, walnuts and strawberries.
Ingredients
1/2 cup chopped walnuts
4 cups baby arugula, or torn arugula leaves
2 cups sliced strawberries, (about 10 ounces)
2 ounces Parmesan cheese, shaved and crumbled into small pieces (1/2 cup)
1/4 teaspoon freshly ground pepper
1/8 teaspoon salt
2 tablespoon aged balsamic vinegar, (see Ingredient note)
1 tablespoon extra-virgin olive oil
Cooking Instructions
Step 1
Toast walnuts in a small dry skillet over medium-low heat, stirring frequently, until lightly browned and aromatic, 3 to 5 minutes. Transfer to a salad bowl; let cool for 5 minutes.
Step 2
Add arugula, strawberries, Parmesan, pepper and salt. Sprinkle vinegar and oil over the salad; toss gently and serve at once.
Nutrition Information
Number of Servings: 4
Per Serving:
- Calories: 204
- Carbohydrate: 10 g
- Fat: 16 g
- Fiber: 3 g
- Protein: 7 g
- Saturated Fat: 3 g
Fredericksburg Fitness Upcoming Events
| Event |
Location |
Start Date |
End Date |
Availability & Details |
Camp
1N
Now Registering
Price: $270 |
Kenmore
Park
1101 Kenmore Ave.,
Fburg, VA 22401 |
Oct. 26
|
Dec. 3
|
3 days per week.
Mon-Tue-Thur
6:30 pm-7:30 pm
|
Camp
1M
Now Registering
Price: $180 |
Kenmore
Park
1101 Kenmore Ave.,
Fburg, VA 22401 |
Oct. 27
|
Dec. 3
|
2 days per week.
Tue-Thur
5:15 pm-6:15 pm
|
|
Exercise of the Month
Seated Medicine Ball Trunk Rotations 
Step 1
Starting Position: Sit on a mat/floor with your knees bent, feet together, heels
on the floor while holding a medicine
ball in your lap close to your body. Start with a light ball (2 lb) and
increase the weight of the ball as your fitness level improves. Sit upright with
your chest raised toward the ceiling and back erect so that your torso is perpendicular
to the floor. Stiffen your torso by contracting your core and abdominal muscles
("bracing").
Step 2
Rotation: Without leaning backward, exhale and slowly rotate your torso and
the ball to one side, keeping the ball close to your body and aligned with the
middle of your torso. The ball should not drop towards the floor. Pause briefly
at the end range of motion, inhale and then gently exhale while rotating completely
to the opposite side. Repeat the movement back and forth.
Step 3
Exercise Progression 1: As your conditioning improves, you can modify your starting position by leaning back halfway to the floor while keeping your knees bent and heels on the floor. With each rotation bring the elbow close to, but not to rest on the floor. Keep your core and abdominal muscles stiff to prevent any arching in your low back during the exercise. This exercise variation increases the demands placed upon your abdominal muscles.
Step 4
Exercise Progression 2: As your conditioning levels continue to improve, you can modify your starting position once again by leaning back halfway to the floor and lifting your legs off the floor. Keep your knees bent and feet together during the exercise. With each rotation bring the elbow close to, but not to rest on the floor. Keep your core and abdominal muscles stiff to prevent any arching in your low back and avoid any shrugging in your shoulders during the exercise. This exercise variation further increases the demands placed upon your abdominal muscles.
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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