Court Jester's November newsletter!

Recipe of the Month

Herb Roasted Turkey Breast

1 whole bone-in turkey breast, 6 1/2 to 7 pounds
1 tablespoon minced garlic (3 cloves)
2 teaspoons dry mustard
1 tablespoon chopped fresh rosemary leaves
1 tablespoon chopped fresh sage leaves
1 teaspoon chopped fresh thyme leaves
2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
2 tablespoons good olive oil
2 tablespoons freshly squeezed lemon juice
1 cup dry white wine
Preheat the oven to 325 degrees F. Place the turkey breast, skin side up, on a rack in a roasting pan.

In a small bowl, combine the garlic, mustard, herbs, salt, pepper, olive oil, and lemon juice to make a paste. Loosen the skin from the meat gently with your fingers and smear half of the paste directly on the meat. Spread the remaining paste evenly on the skin. Pour the wine into the bottom of the roasting pan.

Roast the turkey for 1 3/4 to 2 hours, until the skin is golden brown and an instant-read thermometer registers 165 degrees F when inserted into the thickest and meatiest areas of the breast. (I test in several places.) If the skin is over-browning, cover the breast loosely with aluminum foil. When the turkey is done, cover with foil and allow it to rest at room temperature for 15 minutes. Slice and serve with the pan juices spooned over the turkey.

Read more at:

Recipe provided by

Thanksgiving Hours:

Closes Wednesday, Nov 26th @ 10:30pm
Closed Thursday, Nov 27th
Opens Friday, Nov 28th @ 5:00am
Closes Wednesday, Nov 26th @ 7:00pm
Closed Thursday, Nov 27th
Opens Friday, Nov 28th @ 5:00am


Student members of Court Jester AC are eligible for discounts when they show a valid school ID:
1 month $37
3 months $99
4 months $130
12 months $359

8 Cancer Fighting Foods

While modern medicine continues to make huge gains in the battle against cancer, you don’t need a PhD when it comes to understanding your first line of defense against this life-threatening disease. All you need is a fork, a knife, and a little common sense.

Cancer happens when a cell stops functioning properly and mutates right down to its DNA. If the immune system doesn’t get to it, the mutant cell replicates locally, forming a tumor. If the tumor isn’t dealt with, the cancer can spread, or metastasize, to the rest of the body. One of your best bets to keeping this from happening is to eat an antioxidant, phytonutrient-rich diet that keeps your immune system strong and fights carcinogens, the substance that can cause cancer.

Here are 8 great foods that do just that:

1. Broccoli and other cruciferous vegetables. These green veggies are rich in folate, which plays a huge role in DNA repair. The contain chlorophyll which binds with (and eliminates) the carcinogens found in charred meat and cigarette smoke. And they contain indoles, phytonutrients that also help eliminate carcinogens and regulate estrogen. This means they can help with hormone-related cancers such as breast and prostate cancer.

2 and 3. Coffee and Tea. Studies have linked these tasty beverages to a reduction in prostate and colon cancers. They’re both rich in antioxidants, chemicals that block free radicals. (Free radicals damage cells, potentially causing mutations.) One of the more controversial benefits of these drinks is that they both also contain caffeine. Say what you will about this stimulant, but it has been shown to inhibit cell growth, potentially reducing the risk of several cancer types, including ovarian cancer.

4. Mushrooms, especially shiitake, maitake, and reishi. These fantastic fungi have been shown to have antitumor properties. They contain a substance called lentinan, apolysaccharide thought to stimulate the immune system and attack cancer cells.

5. Oranges and other citrus. These fruit contain limonene, a substance shown to attack breast cancer cells. They’re a rich source of antioxidant vitamin C, which is believed to ward off several cancers, including lymphoma and liver cancer. They also contain phytonutrient bioflavonoids and phenolics, the latter which are believed to slow the aging process and protect against tumors.

6. Tomatoes. Whether you consider them fruits or veggies, they’re are a great source of lycopene, a powerful antioxidant phytonutrient believed to ward off lung, bladder, stomach, cervix, skin and—most of all—prostate cancer. They also contain vitamin C. This is also one of those unusually times when processing is a good thing nutritionally. Cooked tomatoes, as well as tomato sauce and juice, all feature more absorbable lycopene.

7 and 8. Garlic and Onions. These two stinkers belong to the allium veggie group, which has been shown to slow cancer growth in the stomach, breast, esophagus, colon, and lung. They contain sulfur compounds, which fire up detoxification enzymes in your liver and clear out carcinogens. They also contain the anti-inflammatory phytonutrient quercetin, which is thought to kill cancer cells.

Cancer is a scary thing, especially given how prevalent it’s become in our modern world. So stack the odds in your favor, and add these delicious, whole foods to your diet.

article courtesy of

Lose Weight WITHOUT Dieting?

   Maybe the key to a healthier lifestyle isn't what we can cut OUT of our diets, but what we can fit in. That's what doctors Chris and Kara Mohr are suggesting in their article as they highlight a few key parts of our diet that can be easy to overlook.
   First of all, we all need to start our day with a good, healthy breakfast that is full of nutrients so we can fuel our bodies and be ready for the day ahead. It's also always a good idea to include a vegetable with every meal--veggies with your eggs in the morning, carrot sticks with your lunch,
some fresh chopped cucumbers and tomatoes with dinner. It's actually a lot easier than you thought!
   Another thing to keep in mind: eat a serving of protein with every meal. The doctors say that spacing out your protein consumption is necessary in a healthy diet, and that being sure to include protein every time you plan a meal or snack is more important than simply counting your total daily protein intake.
   And lastly, find healthier options to replace soda in your diet. It's loaded with sugar and there are more healthful ways to consume your daily calories! Need an alternative to plain water? Try fresh-brewed tea, which is packed with nutrients, served hot or cold.

Article by Dr. Chris Mohr and Dr. Kara Mohr. "Lose Weight Without "Dieting." August 31, 2011.

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:
Copyright © 2014 Court Jester Athletic Club, All rights reserved.
Email Marketing Powered by Mailchimp