In this Issue

• Health & Fitness News
• Jennifer's Gems
• Fitness Q & A
• Recipe of the Month
• Fredericksburg Fitness Upcoming Events
• Exercise of the Month
• Keep in Touch

Health & Fitness News

6 Super Foods Every Woman Needs:

Below is a list of the six super foods that every woman needs. The list of foods comes from an excellent online article found on WebMD. While these foods won't cover all your nutrient bases, incorporating them into your diet as often as possible can help give you a wide range of protection.

1. Low Fat Yogurt: Loaded with calcium, one cup of yogurt has about 450  mg of calcium compared to just 300 mg for 8 oz of milk. The key is to choose low fat yogurts with live cultures, like Lactobacillus acidophilus.
2. Fatty Fish (Salmon, Sardines, Mackeral): Aim for 2-3 servings/week. High in omega-3 fatty acids. Fatty fish plays a role in cell membrane health and also helps to protect us from a number of health threats including heart disease, joint pain and even Alzheimer's disease.
3. Beans:Aim for 3-4 servings/week. Beans are low in fat and are a good source of protein and fiber.They may also have protective effects against heart disease and breast cancer as well as playing a role in stabilizing female hormones.
4. Tomatoes (Or Watermelon, Red Grapefruit & Red Navel Oranges): Aim for 3-5 servings/week. The important ingredient in these foods is lycopene. It's fairly well known that lycopene provides protection against prostate cancer in men, but there is evidence now supporting its role in protecting women against breast cancer. The latest research now shows that it can help women look younger by providing protection against the damage of the sun's UV rays.
5. Vitamin D Fortified Low Fat Milk or Orange Juice: Aim for a minimum of 400 IUs of vitamin D daily. Mostly known for helping bones absorb calcium from the gut, vitamin D also helps reduce the risk of osteoporosis and may be vital in reducing the risk of diabetes and multiple sclerosis.
6. Berries (Blueberries, Strawberries, Raspberries, Cranberries): Aim for 3-4 servings/week. These berries contain powerful anti-cancer nutrients known as anthocyanins, which are believed to play a role in cell repair. They are high in folic acid and vitamin C which are essential for all women-especially in the childbearing years.

Did You Know?

• The best time to shop for new shoes is at the end of the day. Feet swell over the course of the day; they also expand while you run or walk, so shoes should fit your feet when they're at their largest.

  

Jennifer's Gems

These three food items make for a great healthy snack:

1. Unsweetened Applesauce- A whole cup (a lot) of applesauce will provide only about 102 calories, and none to speak of from fat.  It gives a lot of vitamin C, almost 86% of your daily minimum requirements.
2. Avocados- Contain 81 micrograms of the carotenoid lutein, which some studies suggest may help maintain healthy eyes. Avocados contain approx. 76 milligrams beta-sitosterol in a 3-oz serving of avocado. Beta-sitosterol is a natural plant sterol which may help maintain healthy cholesterol levels. Avocados, due to their mono and polyunsaturated fat content, are a healthy substitution for foods rich in saturated fat.
3. Figs- A good source of potassium, a mineral that helps to control blood pressure. Figs fill you up with fiber which promotes healthy bowel function and helps with weight management. Dried figs contain an impressive 250mg of calcium per 100g, compared to milk with only 118mg.
   

Fitness Q & A

Q: Jen, I have noticed that my children are not eating healthy foods. Do you have any recommendations on how I can improve my child's eating habits? Any advice will be helpful.

A: Stock the refrigerator with healthy foods like fruits and vegetables so that when they reach for a snack they find a healthy choice. Parents who have a lifestyle that includes healthful foods and physical fitness are role models for their children. The behaviors children see at home are most likely the ones they will adopt for themselves. Offer reasonable alternatives to your children’s high fat or high sugar selections and gradually encourage a change in their overall habits. It is important to still allow them to have some of their favorite foods included in their meals. A good way to get children involved and committed to healthy food choices is to involve them with the food shopping and preparation. Children who feel competent to select and prepare food will make more intelligent food choices. 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

Citrus Berry Smoothie

This meal-in-a-glass smoothie is bursting with berries and orange juice, healthful sources of carbohydrate and powerful antioxidants. Getting plenty of antioxidant-rich foods makes sense for active people, since free radicals are produced any time the body’s cells process oxygen.

Ingredients

1 1/4 cups fresh berries

3/4 cup low-fat plain yogurt

1/2 cup orange juice

2 tablespoon nonfat dry milk

1 tablespoon toasted wheat germ

1 tablespoon honey

1/2 teaspoon vanilla extract

Cooking Instructions

Step 1
Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.

Nutrition Information

Number of Servings: 1

Per Serving:

• Calories: 432
• Carbohydrate: 77 g
• Fat: 3 g
• Fiber: 7 g
• Protein: 20 g
• Saturated Fat: 2 g

Fredericksburg Fitness Upcoming Events

Exercise of the Month

Side Lunge 

Step 1

Stand with your feet parallel facing forward and hip-width apart. Position your hands where comfortable to help you maintain your balance during the exercise. Stiffen your torso by contracting your core and abdominal muscles ("bracing"). Keep your head facing slightly upwards and shift your weight onto your heels.

Step 2

Step 3

Keep In Touch

We would like to hear from you. What would you like to see in the next newsletter? Email jen@fburgfitness.com