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Court Jester's August newsletter!

Recipe of the Month

Grilled Ratatouille Boats
 

 
 
ingredients
  • zucchini, halved lengthwise
  • 3 tablespoons EVOO
  • onion, chopped
  • cloves garlic, grated
  • eggplant, cubed
  • tomatoes, chopped
  • 1/4 cup chopped parsley
  • Salt and pepper
  • 1/3 cup shredded mozzarella cheese
directions
  1. Scoop balls of flesh from the center of the zucchini to create boats (see tip for help); reserve the flesh balls. Preheat a grill to medium-high.
  2. Heat 1 tbsp. EVOO in a large skillet over medium heat; add the onion and cook for 5 minutes. Stir in the garlic and cook for 1 minute. Add the remaining 2 tbsp. EVOO, the eggplant and zucchini balls; cover and cook for 8 minutes. Add the tomatoes and cook, stirring, until the mixture is thick, about 5 minutes. Stir in the parsley; season with salt and pepper.
  3. Fill the zucchini shells with the ratatouille, sprinkle with the cheese and grill, covered, over medium-high until the cheese is melted and the shells are slightly softened.

Recipe courtesy of www.rachelraymag.com
 

Protein: How Much is Too Much

Protein is the latest item to be given the health halo effect, a phenomenon that leads people to overestimate the healthfulness of a food based on one quality. With customers convinced that protein-rich foods will help them lose weight, boost energy or bulk up (Nassauer 2013), food manufacturers have capitalized on the halo effect by creating new products to meet the demand. While protein is essential to life and good health, most Americans get plenty without adding protein-packed snacks. The latest protein research stresses that the degree of physical activity is a key factor in determining protein needs.

Martina M. Cartwright, PhD, RD, an adjunct faculty member at the University of Arizona and an independent biomedical consultant, author and nutrition counselor based in Scottsdale, Arizona, explores the amount of protein you need.

What Amount of Protein Is Enough?

The Institute of Medicine recommends getting 10%–35% of total calories from protein (IOM 2002); American adults on average consume nearly 15% of their caloric needs from protein (USDA Agricultural Research Service 2012). While the definition of a “high”-protein diet varies, it is generally defined as drawing 25%–30% of calories from protein (Westerterp-Plantegna 2007).

Protein recommendations vary based on your activity level and health status. An absolute amount of protein, 0.8–1.2 grams per kilogram of body weight, is necessary to promote fullness and weight loss. Higher amounts are beneficial to body composition (Westerterp- Plantegna, Lemmens & Westerterp 2012).

If you’re a healthy, sedentary adult, the recommended dietary allowance of 0.8 g/ kg of body weight is adequate to preserve and repair body tissues (that’s about 54 g for someone who weighs 150 pounds). However, 1.2–1.7 g/kg is suggested if you’re an endurance athlete (AND 2013a), and 1.4–1.8 g/kg is recommended if you’re a strength athlete (AND 2013b).

For healthy adults, 2 g/kg is the maximum usable amount of protein, and there is no benefit in consuming more (Tipton 2011).

A Balancing Act

Excessive protein rarely causes problems for healthy people. However, protein exceeding 45% of total calories will trigger nausea, weakness and diarrhea. For some, too much protein taxes kidney function and may cause painful kidney stones and dehydration (Tipton 2011). Excessive protein may also leech valuable bone-strengthening calcium from the body, increasing the risk of osteoporosis (Bonjour 2011).

Article courtesy of www.ideafit.com

Labor Day Hours:

Court Jester East:
Closed Sunday 8/31/14
Closed Monday 9/1/14

Court Jester West:
Closed Monday 9/1/14

Tuesday 9/2/14 regular gym hours for both locations
 

Student?

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
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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