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Court Jester October 2012 Newsletter
COME JOIN US!

October Fit Fest!

Saturday 10/6/12
 
9:00am-12:00pm
@ CJ EAST

Bring a Friend! Pre-register at the front desk.

Kettlebells, PIYO, Zumba, Spinning, Boot Camp

Southwestern Stuffed Acorn Squash
Ingredients

  • 3 acorn squash, (3/4-1 pound each)
  • 5 ounces bulk turkey sausage
  • 1 small onion, chopped
  • 1/2 medium red bell pepper,chopped
  • 1 clove garlic, minced
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 2 cups chopped cherry tomatoes
  • 1 15-ounce can black beans, rinsed (see Tip)
  • 1/2 teaspoon salt
  • Several dashes hot red pepper sauce, to taste
  • 1 cup shredded Swiss cheese
Preparation
  1. Preheat oven to 375°F. Lightly coat a large baking sheet with cooking spray.
  2. Cut squash in half horizontally. Scoop out and discard seeds. Place the squash cut-side down on the prepared baking sheet. Bake until tender, about 45 minutes.
  3. Meanwhile, lightly coat a large skillet with cooking spray; heat over medium heat. Add sausage and cook, stirring and breaking up with a wooden spoon, until lightly browned, 3 to 5 minutes. Add onion and bell pepper; cook, stirring often, until softened, 3 to 5 minutes. Stir in garlic, chili powder and cumin; cook for 30 seconds. Stir in tomatoes, beans, salt and hot sauce, scraping up any browned bits. Cover, reduce heat, and simmer until the tomatoes are broken down, 10 to 12 minutes.
  4. When the squash are tender, reduce oven temperature to 325°. Fill the squash halves with the turkey mixture. Top with cheese. Place on the baking sheet and bake until the filling is heated through and the cheese is melted, 8 to 10 minutes.

Tips & Notes

  • Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

Nutrition

Per serving: 259 calories; 7 g fat ( 4 g sat , 1 g mono ); 29 mg cholesterol; 38 g carbohydrates; 15 g protein; 7 g fiber; 482 mg sodium; 884 mg potassium.

Receipe courtesy of www.eatingwell.com

Food Journals Can Help Women Lose Weight

Weight Management:

It’s not exactly a new strategy for aiding weight loss, but if you aren’t currently using food journals with clients who are trying to shed pounds, recent research suggests that perhaps you should be.

Scientists from the Fred Hutchinson Cancer Research Center summarized the following from their study, which appeared in the July 16 online edition of the Journal of the Academy of Nutrition and Dietetics: women who want to lose weight should faithfully keep a food journal and should avoid skipping meals and eating in restaurants—especially at lunch.

“When it comes to weight loss, evidence from randomized, controlled trials comparing different diets finds that restricting total calories is more important than diet composition such as low-fat versus low-carbohydrate. Therefore, the specific aim of our study was to identify behaviors that supported the global goal of calorie reduction,” said lead researcher Anne McTiernan, MD, PhD.

McTiernan et al. found that

  • women who kept food journals consistently lost about 6 more pounds than those who did not;
  • women who reported skipping meals lost almost 8 fewer pounds than women who did not; and
  • women who ate out for lunch at least weekly lost on average 5 fewer pounds than those who ate out less frequently.

“For individuals who are trying to lose weight, the No. 1 piece of advice based on these study results would be to keep a food journal to help meet daily calorie goals. It is difficult to make changes to your diet when you are not paying close attention to what you are eating,” said McTiernan, director of the Hutchinson Center’s Prevention Center and a member of its Public Health Sciences Division.

As your clients start to keep a food journal, suggest the following tips, drawn directly from those provided to study participants:

1. Be honest. Record everything you eat.

2. Be accurate. Measure portions and read labels.

3. Be complete. Include details such as how the food was prepared and which toppings or condiments you added.

4. Be consistent. Always carry your food diary with you or use a diet-tracking application on your smartphone.

“While the study provided a printed booklet for the women to record their food and beverage consumption, a food journal doesn’t have to be anything fancy,” McTiernan said. “Any notebook or pad of paper that is easily carried or an online program that can be accessed any time through a smart phone or tablet should work fine.”

Article courtesy of www.ideafit.com

Students?

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
training@courtjesterac.com

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
13901
(607) 723-2522
Hours of operation:
Monday thru Thursday 5:45AM - 10:30PM daily
Friday 5:45AM - 9:30 PM
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Court Jester Athletic Club
Our mailing address is:
216 Reynolds Road
Johnson City, NY 13790
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