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

Top Seven Healthiest Foods:

Researchers at Tufts University in Boston have come up with a way to calculate the antioxidant properties of fruits and vegetables.

Antioxidants are believed to provide a protective effect against conditions such as heart disease and cancer by interfering with the damage caused by free radicals. Antioxidants are also believed to help retard the aging process.

The seven foods listed below provide additional individual benefits as well. Prunes, for example, are frequently used to relieve constipation, while spinach may be helpful in avoiding memory loss and staving off Alzheimer’s.

Consumers are urged to not only eat the recommended five servings of fruits and vegetables each day, but to choose nutrient-rich sources such as these:

1. Prunes
2. Raisins
3. Blueberries
4. Blackberries
5. Kale
6. Strawberries
7. Spinach

Did You Know?

• A new study suggests that apples and tomatoes may help prevent respiratory disease. Researchers at the University of Nottingham in the United Kingdom studied 2,633 adults in 1991 and again in 2000 and found a link between the intake of apples and tomatoes and the subjects' respiratory health. Those who ate five apples or three tomatoes per week scored highest on a test that measured the amount of air a person can expel from the lungs in one second. Lead researcher Emma Broadfield and colleagues theorize that the high levels of antioxidants in these two foods may have a beneficial effect on lung function.

  

Jennifer's Gems

These three food items make for a great healthy snack:

1. Smoked Salmon- Contains Omega-3 oils to help fight off coronary heart disease. High in vitamin E and protein, low in carbohydrates and calories. Great by itself or rolled up w/ romaine lettuce, olives and capers.
2. Yogurt w/ Fresh Berries- Great post-workout snack. Protein makes sense after a workout, since it contains amino acids that help build muscle. Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.
3. A Fresh Apple w/ Skim Milk- Sure it may take you back to grade school, but a simple apple and carton of skim milk from the convenience store make for a top-notch snack. Apples fill you up with fiber, and skim milk is a great addition to any snack for its calcium, protein, riboflavin, and vitamin D.

Fitness Q & A

Q:

Hi Jen!  So I was wondering if I should be eating something before or after my workouts. Or maybe both, I'm not sure! Let me know what you think.

A:Ideally, you should be eating something both before and after you exercise. About 60-90 minutes before exercising you should aim to have a light snack w/ a balance of complex carbohydrates and lean protein. A great pre-workout snack would be an apple w/ natural peanut butter or low fat cheese. It is even more important to have a post-workout snack.  You should eat something within 30-45 minutes after working out so that your blood sugar doesn't crash. A great post-workout snack would be half a sandwich on 100% whole wheat bread w/ lean turkey or chicken, or even scrambled egg whites with a piece of fruit. Aim to have a source of lean protein with some healthy carbs as your post-workout snack. 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

Chili-Rubbed Tilapia with Asparagus & Lemon

Ingredients

2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces
2 tablespoon chili powder
1/2 teaspoon garlic, powder
1/2 teaspoon salt, divided
1 pound tilapia, Pacific sole or other firm white fish fillets
2 tablespoon extra-virgin olive oil
3 tablespoon lemon juice

Cooking Instructions

Step 1
Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.

Step 2
Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.

Nutrition Information

Number of Servings: 4

Per Serving:

• Calories: 210
• Carbohydrate: 3 g
• Fat: 10 g
• Fiber: 4 g
• Protein: 24 g
• Saturated Fat: 1 g

Fredericksburg Fitness Upcoming Events

Exercise of the Month

Superman's   

Step 1

Lie prone (on your stomach) on a mat with your legs extended, ankles slightly plantarflexed (toes pointing away from your shins), arms extended overhead with palms facing each other. Relax your head to align it with your spine.

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