Try Something New Each Week

Do you get tired of the same old same old?  Are you looking to try something new, but don’t want to go completely berserk about it?  Why not pick one day of the week to try something different?

If you haven’t heard of the Monday Campaigns, you should check it out.  The Monday Campaign is a great idea to use if you are looking to start small.  When you sign up, you will receive weekly emails on different things to try.  As Monday is the first day of the week, it tends to be a great day to start new trends.  Examples of the Monday Campaigns are Meatless Monday, Move It Monday, Kids Can Cook Monday, etc.

Here are a couple of recipes that are easy to make and delicious that come from their website:

Cranberry Walnut Quinoa Salad

Ingredients

• 1/2 cup quinoa, rinsed well
• 1 1/2 tablespoons olive oil
• 2 tablespoons pomegranate balsamic vinegar (use standard balsamic if you don’t have pomegranate balsamic)
• 2 tablespoons olive oil
• a squirt of lemon juice
• 1/2 teaspoon salt
• pinch of black pepper
• 2 shallots, thinly sliced
• 1/3 cup walnut halves
• 1 pound broccoli, stem trimmed and cut to bite size
• 3/4 cup dried cranberries
• 1/2 cup feta cheese, crumbled

 Adult: Put 1/2 Tbsp oil into saucepan over medium heat.  Add quinoa and cook for 1 minute, stirring to coat in the oil.  Add 1 cup water, and bring to boil.  Reduce heat to low, cover and simer for 15 minutes, or until the water is absorbed.  When quinoa is cooked, transfer to a large mixing bowl and set aside.

Kid: Whisk vinegar, olive oil and lemon juice together in a small bowl.  Season with salt and pepper and set aside.

Adult: Place a separate skillet over medium-low heat.  Add walnuts to toast, stirring frequently, for about 4 minutes, or until walnuts become fragrant.  Transfer the walnuts to a small bowl and set aside.

Adult: Place the remaining tablespoon olive oil in skillet.  Add shallots and cook, stirring occasionally, for 3 minutes, or until shallots begin to brown.

Together: Add broccoli and 1/4 cup water to skillet.  Cover and cook for about 2 minutes, or until broccoli becomes crisp tender.  Uncover and add cranberries.  Then, add the broccoli, walnuts and feta to the quinoa.  Dress with the vinaigrette, tossing to ensure the ingredients are evenly distributed and enjoy!

Easy Grilled Vegetable Tostadas

Ingredients

• 2 tablespoons olive oil
• 2 tablespoons lime juice
• 1/2 teaspoon chili powder
• 1/2 teaspoon ground cumin
• pinch each, salt & pepper
• 1 sweet onion, cut in rounds
• 1 sweet red pepper, cut in 2″ chunks
• 2 zucchinis, sliced lengthwise 1/2″ thick
• 4 tortillas (flour or corn) 6″ diameter
• 1 ripe avocado, pitted, peeled, sliced

Bean Spread:

• 1 teaspoon olive oil
• 2 cloves minced garlic
• 1/2 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1 can red kidney beans, drained & rinsed
• 2 tablespoons lime juice
• 1/4 teaspoon cayenne pepper sauce (like Frank’s Red Hot)
• pinch each, salt & pepper

In a bowl, combine 1 1/2 tbsp olive oil, lime juice, chili, cumin, salt & pepper.  Add onion, red pepper, and zucchini.  Toss to coat.  Reserving oil mixture, place vegetables on greased grill over med-high heat (I found it easier to use a grilling basket).  Close grill lid and grill for about 10 min, turning occasionally and brushing with reserved oil mixture.

Meanwhile, in a small saucepan, heat together oil, garlic, chili & cumin over med. heat about 1 min.  Add beans, lime juice, pepper sauce, salt & pepper.  Cook, stirring and breaking beans up with wooden spoon, about 2 min.  Cover and keep warm.

Brush remaining oil on tortillas and grill each side for about 1 min.  To serve, top with bean spread, vegetables and avocado.  YUMMY!

To find more great Monday Campaigns, visit their website at www.mondaycampaigns.org.

Posted by Jen, Group Fitness/Zumba Instructor

Racing Ahead

The first item in the previous post talked about staying motivated. If you’re a runner, a great way to keep up your enthusiasm is to enter a race. Several races are being held locally in the next little while, to support fitness but also to raise funds for worthy causes.

Next Saturday, May 26 the 5 and 10 k Run for Wells is being held at Kilbride Park, north Burlington, to support a clean water project in Ethiopia.

The following Saturday, June 2, but in the evening, is the 21st annual Moon in June 5 and 10 k race, in downtown Burlington, which raises money for the Halton Trauma Centre.

On Sunday, June 10, at the Brant Conservation area in Brantford, the Paris Runner’s Den’s Phlox Run offers 6, 10 and 25 km races to help fund trail-building.

And in Grimsby on the evening of Tuesday, June 26, the Tim Hortons Peachbud 5 and 10 k raises funds for the West Lincoln Memorial Hospital.

This list isn’t comprehensive, but it’ll give you some ideas to run with.

Fitness Leadership Training

We are gearing up for our Spring session of fitness leadership training.  If you have ever wanted to become an aerobics instructor or personal trainer, this is where to do it!!  Or, if you are looking to learn more about the body, and the way it moves, give fitness theory a try!  Contact me for more information at lawsonlangfordywca@hotmail.com or check out Mohawk College’s website for more course, as well as registration, information. Their address is www.ce.mohawkcollege.ca .

Courses begin Monday, April 16, 2012.  See you soon!

Deanna

Hey Personal Trainers-do you need CECs?

Many people likely don’t realise the amount of education it takes to be a certified, not to mention fabulous!, personal trainer or group fitness instructor.  In addition to our initial training to become certified, to maintain our certification we must have yearly continuing education credits (CECs).  This ensures that we stay informed regarding the latest fitness research and trends. 

So, you may ask, how do trainers and instructors go about getting these CECs?  There are a few options.  The one that we love the most is the yearly fitness conferences that we attend to, you guessed it, learn about and talk fitness for a few days with a bunch of other fitness people.  What could be more fun?  The next conference that many of us are excited to attend is CPTN’s Dare to be Excellent Conference May 31, June 1 and 2 in Toronto. 

So, if you are a trainer in need of those CECs or just wish to take in some great fitness info, check out the link below to view the conference brochure.  And, yes this is also a shameless self promotion as I am very excited to be presenting at this conference this year!  (
http://www.cptn.com/Conferences/2012/Documents/Conference_2012_Brochure.pdf

-Deanna

B-Vitamins

Thiamin, niacin, riboflavin, folate, B6 and B12. These are some of the important B-vitamins that work to make red blood cells, form your genetic blueprint, keep your nervous system healthy and even help your body use energy from food. You can get all of your B-vitamins by eating a variety of foods from Canada’s Food Guide. B-vitamins are found in all four food groups.

Information About Vitamin B12

• You need vitamin B12 to form DNA, make healthy blood cells and keep nerves working properly.
• Low levels of vitamin B12 can cause pernicious anemia. Vegetarians who eat no animal products and the elderly who absorb less vitamin B12 are most at risk.
• Vitamin B12 is found only in animal foods and fortified foods. People who avoid all animal products should look for meat alternatives, such as soy products fortified with vitamin B12.
• Ten to thirty percent of older people may not absorb vitamin B12 well. Health Canada advises adults over 50 years to consume foods fortified with vitamin B12 or a supplement containing vitamin B12.

Vitamin B12 Content of Some Common Foods

The best sources of vitamin B12 include: eggs, milk, cheese, milk products, meat, fish, shellfish and poultry. Some soy and rice beverages as well as soy-based meat substitutes are fortified with vitamin B12. To see if a product contains vitamin B12 check the Nutrition Facts on the food label.

How Much Vitamin B12 Should I Aim For?

Age in years	Aim for an intake of micrograms	Stay below (mcg)/day
Men and Women 19 and older	2.4	An upper limit for vitamin B12 has not been established.
Pregnant Women 19 and older	2.6
Breastfeeding Women 19 and older	2.8

The following table shows you which foods are sources of vitamin B12.

Food	Serving size	Vitamin B12 (mcg)
Vegetables and Fruit	This food group contains very little of this nutrient.
Grain Products	This food group contains very little of this nutrient.
Milk and Alternatives
Milk
Skim	250 mL (1 cup)	1.4
3.3% homo, 2%, 1%	250 mL (1 cup)	1.1 – 1.2
Buttermilk	250 mL (1 cup)	1.0
Chocolate milk	250 mL (1 cup)	1.0
Cheese
Cottage cheese	250 mL (1 cup)	1.5-1.7
Swiss/emmental	50 g (1 ½ oz)	1.7
Feta, gouda, edam, gruyere, brie, cheddar, fontina	50 g (1 ½ oz)	0.8-0.9
Yogurt
Yogurt beverage	200 mL	1.3
Plain (regular, low fat)	175 g (¾ cup)	0.8-1.0
Fruit bottom (regular, low fat)	175 g (¾ cup)	0.8-0.9
Chocolate, non-fat	175 g (¾ cup)	0.9
Milk Alternatives
Almond or oat beverage, fortified	250 mL (1 cup)	1.1
Soy or rice beverage, fortified	250 mL (1 cup)	1.0
Meat and Alternatives
Organ Meat
Liver (lamb, veal), cooked	75 g (2 ½ oz)	54.4-64.3
Kidney, lamb, cooked	75 g (2 ½ oz)	59.2
Liver, beef, cooked	75 g (2 ½ oz)	52.9
Liver, turkey, cooked	75 g (2 ½ oz)	43.7
Kidney, veal, cooked	75 g (2 ½ oz)	27.7
Giblets, turkey, cooked	75 g (2 ½ oz)	24.9
Kidney, beef, cooked	75 g (2 ½ oz)	18.7
Liver, chicken, cooked	75 g (2 ½ oz)	15.9
Liver, pork, cooked	75 g (2 ½ oz)	14.0
Pate (goose liver, chicken liver)	75 g (2 ½ oz)	6.1-7.1
Poultry
Turkey, cooked	75 g (2 ½ oz)	0.3
Duck, cooked	75 g (2 ½ oz)	0.3
Chicken, cooked	75 g (2 ½ oz)	0.2-0.3
Beef
Ground, cooked	75 g (2 ½ oz)	2.4-2.7
Various cuts, cooked	75 g (2 ½ oz)	1.3-2.5
Pork
Various cuts, cooked	75 g (2 ½ oz)	0.8-1.1
Ground, cooked	75 g (2 ½ oz)	0.8-0.9
Ham, cooked	75 g (2 ½ oz)	0.7
Bacon, strips, cooked	3 slices (24 g)	0.3-0.4
Miscellaneous
Caribou/reindeer, cooked	75 g (2 ½ oz)	5.0
Salami, beef and pork	75 g (2 ½ oz) or 3 slices	2.0-2.7
Sausage (pepperoni, chorizo, Polish, Italian, frankfurter)	75 g (2 ½ oz)	1.0-1.9
Deli meat, turkey breast	75 g (2 ½ oz) or 3 slices	1.5
Deli meat, pastrami	75 g (2 ½ oz) or 3 slices	1.3
Deli Meat (mortadella, bologna)	75 g (2 ½ oz) or 3 slices	0.9-1.1
Wiener/hot dog	1 wiener (45 g)	0.8
Fish and Seafood
Clams, cooked	75 g (2 ½ oz)	74.7
Oysters, cooked	75 g (2 ½ oz)	18.2 -26.3
Mussels, cooked	75 g (2 ½ oz)	18.0
Caviar, black and red	75 g (2 ½ oz)	15
Mackerel (King, Atlantic), cooked	75 g (2 ½ oz)	13.5-14.3
Herring, Atlantic, kippered	75 g (2 ½ oz)	14.0
Herring, cooked	75 g (2 ½ oz)	7.2-9.9
Roe, raw	75 g (2 ½ oz)	9.0
Crab, Alaska King, cooked	75 g (2 ½ oz)	8.6
Tuna, bluefin, raw or cooked	75 g (2 ½ oz)	7.9-8.2
Sardines, canned in oil or tomato sauce	75 g (2 ½ oz)	6.8
Trout, cooked	75 g (2 ½ oz)	3.7-5.6
Salmon, red/sockeye, raw or cooked	75 g (2 ½ oz)	3.8-4.4
Salmon, pink/humpback, with bones, canned	75 g (2 ½ oz)	3.7
Salmon, Atlantic, wild, cooked	75 g (2 ½ oz)	2.3
Tuna, light, canned in water	75 g (2 ½ oz)	2.2
Meat Alternatives
Meatless, chicken, breaded, cooked	75 g (2 ½ oz)	3.8
Meatless, fish sticks, cooked	75 g (2 ½ oz)	3.2
Meatless, luncheon slices	75 g (2 ½ oz)	3.0
Meatless, wiener/frankfurter	75 g (2 ½ oz)	1.8
Soy burger	75 g (2 ½ oz)	1.8
Egg, cooked	2 large	1.1-1.3
Other
Red Star T6635+ Yeast (Vegetarian Support Formula)	2 grams (1 tsp powder or 2 tsp flaked)	1.0

Small Group Personal Training!

Are you looking for a new strategy to motivate yourself this January?  Well, we’ve got it!  Check out our Personal Training tab to get the details on our 1:4 Focused Training program that starts January 16!!!  See you there!!!

Getting Back on Track After the Holidays!

Yes, it is hard to believe it is all over for another year!  Hopefully the holidays left you with some great memories of spending time with loved ones.  Unfortunately, the holidays may also have left you with a few extra pounds or an upside down workout and healthy eating schedule.  The most important thing is to get right back on track!  Here are a few tips:

Healthy Eating:

-increase your water intake

-increase your vegetable intake

-reduce, or eliminate, pre-packed products, white flour, white sugar and alcohol

-eat breakfast that contains a good source of whole grains and protein

Exercise:

-shake up your workout!  Try circuit training (1 min cardio, alternated with one weight exercise) 

-reduce sitting time!  Look at your day and see where you could sit less!  Do you spend time at the computer or reading?  Could you do either one of these activities standing for a small stretch of time?

Remember, as soon as we get back to it, the better we will feel and the healthier we will be.  These little changes can add up to big results. So, choose 1 or 2 of the above ideas, and start with that TODAY!

Triceps Dips on the Sofa. Not.

For weeks now, every time I pick up a newspaper or magazine, or check out a fitness website, they’re all full of articles with titles like ‘How to Keep On Track this Season’ or ‘Avoiding Holiday Weight Gain.’ And these pieces are full of ideas such as walking from the furthest corner of the mall parking lot (as if you have a choice – been to Limeridge lately???) or filling up on carrot sticks and a dry crust of bread before the party. There was an article in the Hamilton Spectator that outlined a whole workout program to do in spare minutes inside your home, jogging from room to room, doing exercises as you go: burpees in the living room, jumping rope in the dining room, squats in the hall and so on.

Come on, seriously? I say, if you’ve got time to follow some goofy made-up fitness regimen, you’ve got time to keep to your usual routine, or at least a modified version of it. And if you want to eat a mincemeat tart, eat a mincemeat tart. Enjoy it. Just don’t eat seven of them. For most people, savouring some of the goodies that are part of holiday celebrations and family traditions is not an icy toboggan run to disaster.

I don’t put much stock in gimmicky tricks for sticking to a fitness plan, or even in willpower, especially not over the long haul. I think people do what they want to do. The key is to be aware of what it is you really want – and making sure your actions are congruent with your values. Or as that old fitness guru Polonius says in Hamlet: To thine own self be true.

Or Yoda: “Do. Or do not. There is no try.”

I know we are all pulled in many directions; there are demands on our time and resources that we cannot always control and we find ourselves in situations that are not conducive to the best choices for health and fitness. So we have to be flexible, adjust our expectations, do our best. But we’ll never get far off track if we keep in mind the values we truly believe in.

How’s this for a new year’s resolution that you can actually keep: Do what you want, what you really, really want.

And have a happy, healthy New Year.

– posted by Barb

NOW is the best time to start quitting!

Smoking and exercise have two major things in common: your heart and your lungs.  Both affect your cardiovascular and your respiratory systems for better or worse.  Smoking and exercise have the power to determine your risk of developing  diseases such as lung cancer and heart disease.  Smoking increases risks while exercise helps reduce those same risks.

If you are a smoker and tried everything BUT exercise to help you quit, it’s about time you added exercise into the mix!  As you attempt to quit again - give exercise a brand new generous opportunity to make a difference in your life!  This means that for a while, you will be smoking AND exercising!  Exercise will help you quit.

The moment you start exercising, (similar to the moment you stop smoking), your body instantly begins to react positively.  Small bouts of exercise make a big difference in general – yes, even as a smoker!   For now, you are better off smoking AND exercising as opposed to smoking and NOT exercising. 

This new year, YWCA Hamilton is partnering with The Lung Association to launch a free exercise program to help you kick this habit to boot for good!  We want to help you Quit & Get Fit!  This program will be offered at both of our YWCA Hamilton locations – MacNab and Ottawa Street.

With so many smokers searching for all kinds of ways to quit smoking, this initiative has attracted an unprecedented amount of interest – to the point where we have reached our capacity for this registered program – registration is now FULL.  (But stay tuned for upcoming sessions).

In the meantime, get a head start on quitting right now by adding exercise into the mix of your routine.   If you’re a smoker and already exercising - congratulations, your heart and lung thank you and are that much better of for it!  Visit the Lung Association for more details about quitting and about the instant benefits to your body and general wellbeing.

Don’t give up on quitting!  Try again!  Be a quitter!

If you are an ex-smoker share with us your success story!

Marlin