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

Exercise: Nature’s Mood Booster

Regular workouts help lower stress, improve sleep and increase levels of neurotransmitters that improve mood.

“Feeling a little blue?” You may be able to exercise your way to a better mood. Research suggests that for some people, regular workouts lasting as little as 20 or 30 minutes a day can be as effective as antidepressant medications in lifting your spirits. Moreover, the mood boost associated with a moderate aerobic workout can last a long time after you take off your gym shoes, a recent study suggests. Rather than fading after an hour or so as previously believed, the beneficial effects of physical activity on mood begin as soon as a person exercises and may last as long as 12 hours afterwards. Exercise helps relieve stress and releases endorphins and other hormones that elevate mood. Even in moderate amounts, exercise can be helpful in preventing emotional problems.

Exercise—especially aerobic exercise that increases the heart rate and respiration rate—is also critical to brain health. Research has linked regular aerobic workouts with a healthier cardiovascular system capable of providing the oxygen and nutrients required for optimal brain function.

DID YOU KNOW?

If a colorful diet is a healthy one, it's easy to see why the right salad is a potential lifesaver. Sure, Centrum is fine in a pinch, but the best way to get your essential vitamins and antioxidants is straight from the source.

A recent study conducted by the Louisiana State University School of Public Health found that men who eat a salad a day are more likely to get their recommended daily intake of many essential nutrients. What's more, the study authors note that men who eat more than 60 grams of vegetables a day increase their life span by 2 years.

Jennifer's Gems

1. Red Kidney Beans: A quarter cup of red kidney beans gives you 6,630 ­disease-fighting antioxidants, plus a full 3 grams of fiber. According to the American Dietetic Association, dietary fiber lowers blood cholesterol levels and helps normalize blood glucose and insulin levels, decreasing the risk of cardiovascular disease, metabolic syndrome, and type 2 diabetes.
2. Yellow Bell Peppers: Four strips of yellow bell pepper provide 48 mg of free-radical-fighting vitamin C
3. Swiss Cheese: Four cubes of Swiss cheese provide 476 mg of calcium and 26 IU of vitamin D. Also a great source of protein and vitamin B12. Just remember to eat all cheese in moderation as most are high in saturated fat.
   

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Fitness Q & A

Q:

Is it really important to begin every workout with full body stretches? 

A:

This is a question I get asked often.  Never stretch a cold body. Warm up first with five to 10 minutes of brisk walking, light calisthenics, even marching in place—anything that increases your heart rate, raises your core body temperature and lubes your joints. People who stretch when cold often become what is known in the fitness world as “regular patients of an orthopedist.” So the answer is yes, stretch before working out but always warm up first!

Recipe of the Month

Chicken with Honey-Orange Sauce

Here you will combine raisins, cinnamon, honey and almonds with orange juice, zest, wine and broth to make a rich, savory pan sauce for chicken. There’s plenty of the gorgeous sauce, so be sure to serve whole-wheat egg noodles, couscous or brown rice on the side.

2 navel oranges
2 tablespoon all-purpose flour
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
4 boneless, skinless chicken breasts, (about 1 1/4 pounds), trimmed and tenders removed
1 cup reduced-sodium chicken broth
1 tablespoon canola oil
1 cup white wine
1/2 cup golden raisins
2 tablespoon honey
1 3-inch cinnamon stick
1/2 cup slivered almonds, toasted (see Tip)

Step 1
Zest and juice one orange. Remove the skin and white pith from the other orange, then halve and slice. Reserve zest and juice separately from the orange slices.

Step 2 Combine flour, 1/4 teaspoon salt and pepper in a shallow dish. Dredge chicken in the flour, shaking off any excess. Transfer the remaining flour to a small bowl, add broth and whisk to combine.

Step 3
Heat oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned, 3 to 4 minutes per side. Transfer to a plate. Add wine to the pan and cook for 1 minute. Add the flour-broth mixture, the reserved orange zest and juice, raisins, honey, cinnamon stick and the remaining 1/4 teaspoon salt; bring to a boil. Reduce heat to a simmer, return the chicken and any accumulated juices to the pan and cook, turning the chicken once or twice, until an instant-read thermometer inserted into the thickest part of the meat registers 165°F and the sauce has thickened, 10 to 12 minutes.

Step 4
Transfer the chicken to a serving platter. Discard the cinnamon stick. Spoon the sauce over the chicken and garnish with the reserved orange slices and almonds.

Serves: 4

NUTRITION INFO Per serving

Calories: 420

Carbohydrates: 37g

Fat: 13g

Protein: 31g

Dietary Fiber: 3g

Saturated Fat: 2g

Monounsaturated Fat: 7g

Cholesterol: 74mg

Potassium: 587mg

Sodium: 395mg

Fredericksburg Fitness Upcoming Events

2010 Women's Expo!

Mark your calendars!! On Saturday March 20th Fredericksburg Fitness will have a booth set up at the Fredericksburg Women’s Expo at the Expo Center near Wegmans.  The expo lasts from 10am until 6pm so feel free to stop by at anytime to enter your name in the raffle to win a free six week boot camp!!  Elena and I will be offering free body fat testing as well as in-home personal training demonstrations. Please visit http://archive.constantcontact.com/fs015/1102899697823/archive/1103055235765.html for more information on the 2010 Women’s Expo.

Spring 2010 Fredericksburg Fitness Challenge!

I am very excited to announce that I will be holding the 1st annual Fredericksburg Fitness Challenge on Saturday May 8, 2010 at 10AM at Kenmore Park in Downtown Fredericksburg. I will have 4 age groups: 20-30, 31-40, 41-50 and 51+ There will be male only and female only events as well as co-ed team events. I want everyone to come out and have fun while challenging yourselves to compete with fellow Fredericksburg Fitness participants. There will be various challenges which will target both lower and upper body as well as obstacle courses, balance, agility and cardio drills. Using a point system for each event I will be giving out 2 free 6 week boot camps. There is room for everyone and you can sign up by emailing me at jen@fburgfitness.com. Let's Bring It!!

Deadline for Registration: March 31, 2010

Outdoor Boot Camps!

Exercise of the Month

Click here if you have trouble viewing the video below.

Keep In Touch

We would like to hear from you. What would you like to see in the next newsletter? Email jen@fburgfitness.com