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Court Jester's December Newsletter!

Recipe of the Month

Healthy Squash and Kale Casserole
 

Ingredients
2 tablespoons olive oil
1/4 of a medium yellow onion, chopped
6 cups finely chopped kale (about 5 ounces)
1 small garlic clove, minced
Kosher salt and freshly ground black pepper
1/2 cup low-sodium chicken broth
2 cups of 1/2-inch diced yellow squash (about 8 ounces)
2 cups of 1/2-inch diced zucchini (about 8 ounces)
2 tablespoons mayonnaise
3 cups frozen brown rice, thawed
1 cup grated Swiss
1/3 cup grated Parmesan
1 cup panko bread crumbs
1 large egg, beaten
Cooking spray
Directions
Preheat the oven to 400 degrees F. Heat the olive oil in a large nonstick skillet over medium heat, add the onions and cook, stirring occasionally, until just browned and soft, about 5 minutes. Add the kale, garlic and 1/2 teaspoon each salt and pepper and cook until the kale is bright green, about 2 minutes. Add the broth and continue to cook until the kale is wilted and most of the broth is absorbed, about 5 minutes more. Add the squash, zucchini and 1/2 teaspoon salt and toss to combine with the kale. Continue cooking until the squash begins to soften, about 8 minutes. Remove from the heat and stir in the mayonnaise.

Toss the cooked vegetables, brown rice, cheeses, 1/2 cup of the bread crumbs and the egg in a large bowl until mixed. Spray a 9-inch square or 2-quart casserole dish with cooking spray. Spread the mixture in the bottom of the casserole and top with the remaining 1/2 cup bread crumbs, 1/4 teaspoon salt and a few grinds of pepper. Bake until the squash and zucchini are tender and the top is browned and crisp, about 35 minutes. Serve hot.

Make-Ahead Tip: Freeze the baked casserole for up to 2 weeks. Cover with foil and reheat at 350 degrees F until hot, 35 to 45 minutes.


 

Recipe provided by Foodnetwork.com

Holiday Hours:

West:
Closes 12/24 at 4:00 pm 
           Re-opens 12/26 at 8:00 am
           Closes 12/31 at 4:00 pm  
           Opens 1/1 12:00-5:00 pm
           Re-opens 1/2 5:00 am (regular hours)

East:  
Closes 12/24 at 4:00 pm
           Re-opens 12/26 at 8:00 am
           Closes 12/31 at 4:00 pm
           Re-opens 1/2 at 5:00 am (regular hours)

5 Health Tips for the Holiday Season

December is usually synonymous with an abundance of eating and a lack of exercise. We want to encourage you to start this New Year on the right foot. The holidays are a time for celebration and family, not to put on weight. It's almost as if we've come to accept that we are going to put on 10 pounds during each holiday season.

Celebration doesn't have to mean gluttonous eating, or deprivation for that matter. It's time to bring the focus back to the purpose of the holiday. Enjoy your friends and family, the time off and the traditions of the holidays.

The holiday season might not be a time to lose weight, but it doesn't have to be a time to lose your health. The key is to go into the holidays with a plan. Here are five ways to keep your health over the holidays.

Tip #1: Shop Well For Yourself

It is more important then ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn't eat, promise to eat your 3 to 5 servings of vegetables each day.

Tips #2: Schedule Your Exercise

Your schedule will be very hectic this holiday season. Schedule your workouts just as you would any other appointment. It's ok if you can't make it to class, but make sure that you get some activity in at least three days per week.

Tip #3: Just Say No

You probably aren't aware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an office party there and it all adds up. Just think twice before you take that food and decide if you really want it.

Tip #4: Skip the Baking

Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn't? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars--let your gift recipient bake it up. That way, they can eat it when they want it and you don't have to be tempted in the kitchen.

Tip #5: Hydrate

Keep your water bottle with you at all times. You should be drinking eight, 8-oz glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.

article courtesy of www.active.com

HAPPY HOLIDAYS FROM COURT JESTER ATHLETIC CLUB!

 
   The staff at Court Jester would like to wish you and your family a very happy and healthy holiday season!
Contact Us

Court Jester West 
216 Reynolds Road
Johnson City, NY 13790
(607) 729-3332
Hours of operation:
Monday 5AM - Friday 9:30PM (24 hours)
Saturday 7AM - 8PM
Sunday 8AM - 8PM


Court Jester East 
67 Robinson Street 
Binghamton, NY 13902
(607) 723-2522
Hours of operation:
Monday thru Thursday 5AM - 10:30PM daily
Friday 5AM - 9:30 PM
Saturday 7AM - 8PM
Sunday 8AM - 8PM


Or email us at:
info@courtjesterac.com
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