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Nutrition Spotlight | |
Pomegranate
The pomegranate is often described as the healthiest fruit on earth, and with good reason. First cultivated in the ancient Middle East, it symbolized fertility, life and good health. Pomegranate season runs from September - January every year. Here are a few of their many health benefits:
- A powerful antioxidant, they contain a remarkably high level of flavonoids, an antioxidant that protects against many forms of cancer.
- Pomegranates are high in Vitamins A, C, E, B and K. Plus, they are rich in minerals like potassium, zinc and calcium.
- Pomegranates are a heart-healthy fruit. They lower LDL (bad cholesterol), as well as blood pressure.
- Pomegranates also prevent osteoporosis, helping keep your bones and joints strong because they are a source of calcium.
- Pomegranates have been shown to help prevent Alzheimer's Disease.
- Pomegranates also keep your skin looking young and vibrant, slowing down the aging process.
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| Recipe of the Month |
Polenta with Roasted Mediterranean Vegetables
Serves 6
Ingredients
- 1 small eggplant, peeled, cut into 1/4-inch slices
- 1 small yellow zucchini, cut into 1/4-inch slices
- 1 small green zucchini, cut into 1/4-inch slices
- 6 medium mushrooms, sliced
- 1 sweet red pepper, seeded, cored and cut into chunks
- 2 tablespoons plus 1 teaspoon extra-virgin olive oil
- 6 cups water
- 1 1/2 cups coarse polenta (corn grits)
- 2 teaspoons butter or trans-free margarine
- 1/4 teaspoon cracked black pepper
- 10 ounces frozen spinach, thawed
- 2 plum (Roma) tomatoes, sliced
- 6 dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
- 10 ripe olives, chopped
- 2 teaspoons oregano
Directions
- Heat the broiler (grill). Position the rack 4 inches from the heat source.
- Brush the eggplant, zucchini, mushrooms and red pepper with 1 tablespoon of the olive oil. Arrange in single layer on a baking sheet and broil under low heat. Turn as needed and brush occasionally with 1 tablespoon olive oil. When tender and slightly browned, remove from the broiler (grill). Use immediately or cover and refrigerate for later use.
- Preheat the oven to 350 F. Coat a decorative, ovenproof 12-inch flan or quiche dish with cooking spray.
- In a medium saucepan, bring water to a boil. Reduce heat and slowly whisk in polenta. Continue to stir and cook for about 5 minutes. When polenta comes away from side of pan, stir in butter /margarine and season with 1/8 teaspoon of the black pepper. Remove from heat.
- Spread polenta into the base and sides of the baking dish. Brush with 1 teaspoon olive oil. Place in the oven and bake for 10 minutes. Remove and keep warm.
- Drain spinach and press between paper towels. Top polenta with spinach. Arrange a layer of sliced tomatoes, chopped sun-dried tomatoes and olives. Top with remaining roasted vegetables. Sprinkle with oregano and the remaining 1/8 teaspoon black pepper. Return to the oven for another 10 minutes. When warmed through, remove from the oven. Cut into 6 wedges and serve.
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Greetings!
Happy Holidays! We hope you have a wonderful, fun, healthy holiday season! This month, our featured article focuses on tips to help you navigate the holiday craze so you don't fall victim to the all-too-common holiday weight gain.
Please join us for our Holiday Party on December 15th at 6 PM. We will also be having a special holiday workout that morning at 9 AM. Details are below. We will be sending out a reminder as the party draws closer.
Yours in health & happiness,
The Evolution Fitness Team |
Top 10 Holiday Health Strategies
Nutrition Strategies:
Getting Through the Holiday Party Craze
- It's a good idea to plan the party splurges into your allotted 20%. It's important to be strict and detailed about your 80% / 20% any time of the year, but especially the holidays. The 80/20 rule is that you eat good 80% of the time and allow yourself to indulge 20% of the time. Planning ahead during the holidays insures that the holiday parties are factored in, thus helping to keep any weight gain at bay.
- Decide ahead of time what exactly you will allow yourself to splurge on at the party. That way you won't go nuts and splurge on everything. Also, it would be a good idea to eat a little something before the party, so you aren't starving, which will cause you to overeat.
- Do not stand near the food table for any length of time. Little handfuls of this and that will add up. Bring a healthy option if it's a pot luck party.
- Book end the holiday party with superb nutrition. This means that in the days leading up to the party and the days immediately following, you are 100% excellent in your food choices, food portions, timing of your meals, and water consumption.
- Allow yourself one MAJOR SPLURGE. Pick one party (either ahead of time, or spur of the moment) where you allow yourself to let go and splurge like you really want to. One party will not cause you to gain lasting weight, as long as you adhere to Tip #4. (And it may actually help you hold it together at all the other holiday parties.) Holiday weight gain is usually a cumulative effect that occurs when you consistently consume too many calories.
Fitness Strategies:
KeepYourself Motivated
- Create a special Holiday Workout Schedule. For instance, if you normally work out on your lunch hour, while your kids are at school, or after work, that time will now most likely be devoted to holiday shopping and prepping. Set yourself up for success! Devise a special holiday workout schedule that is realistic.
- Grab any chance to workout you can. Above and beyond your holiday workout schedule (which will no doubt encounter obstacles now and then), grab any free moment to exercise. A 15 minute, intense workout is better than a no-minute workout. These mini-workouts will add up over the course of the holidays.
- Focus on Increasing Your Daily Activity. Take the stairs. Walk / jog / run when you can. Take frequent breaks at work to get your body moving. Park far away from stores when you shop. This type of extra activity will also add up.
- Make Workout Appointments. Whether that means with a fitness coach / trainer or your holiday workout buddy / buddies, the point is to be accountable to someone else besides yourself. Not wanting to disappoint someone is a great motivator when you just don't "feel like it."
- Set Up A Reward. Decide on a special Holiday Reward or Gift you will give to yourself if you follow through on your fitness goals over the holidays. Tell your family / friends/ or significant other what the reward is and what you have to do to deserve it. Give them the money ahead of time to purchase it, have them track your progress through the holiday season.
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Holiday Happenings
At Evolution Fitness!
1. The Turkey Burn was a HUGE SUCCESS! Thanks to all who supported the charity workout, we raised $1,086, which we donated to the American Red Cross Southern Shore chapter to aid in their Hurricane Sandy relief efforts.
2. Our Holiday Party is December 15th from 6PM-9PM. Plus, there is a special holiday workout that morning at 9 AM. (More details below.)
3. Don't miss our first ever Networking Night on December 13th! Start time is 6:30 PM. We will not have our regularly scheduled class that night due to the event.
4. We are hosting a Toys for Tots toy drive until December 20th. Please bring in an unwrapped toy to help out children in need this holiday season who might not normally get any presents. As an extra added incentive, for the length of the toy drive you can bring a friend to class with your for FREE as long as you bring in a toy!
5. Congrats to Evolution Fitness member Taylor Ng, who won ALL 7 of her tennis matches at the recent United States Tennis Association National Open in Minnesota! We are so proud of her! Two of the girls she beat rank in the top 75 in the nation!
6. Don't forget! 12 Days of Fitness ends 12/28/2012.
7. 20 oz Evolution Fitness Holiday Cups with a candy cane straw now available! Limited quantities, get 'em while they last!
Also, STAY TUNED..........
Next month will be our ROCK THE PLANK contest! |
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