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JANUARY 2014 SEAHAWK FITNESS NEWSLETTER MONTHLY FIT TIP…5 BIG-PAYOFF DIET CHANGES You don't have to overhaul your entire diet to get a big health boost. Here are five simple changes you can put into action today for high-impact results. 1. Load Up on Fruits and Veggies You know fruits and vegetables are good for you, but did you know they should fill half your plate at every meal? That's what the the Academy of Nutrition and Dietetics recommends, and for good reason: Packed with vitamins, minerals, and fiber, fruits and vegetables make you less likely to get heart disease, high blood pressure, and some cancers. Your daily goal: 2 cups of fruit and 2.5 cups of veggies. Sound like a lot? "Think about eating them all day," says Cheryl Forberg, RD, author of Flavor First: Cut Calories and Boost Flavor. Top your morning eggs with salsa (yes, it counts!), lunch on vegetable soup or a sandwich topped with sprouts, snack on a strawberry-banana smoothie, and for dinner add chopped-up veggies to your meat loaf or pasta sauce.

2. Choose Better Fats Saturated and trans fats can raise your bad cholesterol level and your risk of heart disease. By cutting back on animal-based foods like butter, bacon, and untrimmed meats, as well as pantry staples like cookies and crackers, you can keep these at bay. Eating less bad fats can be as easy as switching from whole milk to fat-free milk, eating a turkey burger instead of a beef burger, and switching from peanut butter to a lower-fat nut butter, Forberg says. You do need some fat, of course. Plant-based foods like olive oil, nuts, seeds, and avocados contain healthy fats that are essential for energy and cell growth. To add more good fats to your diet, snack on almonds instead of chips, cook with olive oil instead of butter, and top your sandwich with a slice of avocado instead of cheese. Also, some fish (such as salmon) is high in good-for-you omega-3 fatty acids. The American Heart Association recommends eating fish at least twice a week.

3. Drink Water, Not Lattes If most of what you're drinking every day isn't plain water (think soda, coffee drinks, sports drinks, and juices), you're probably overloading on added calories and sugar. "People think juice bars are great, but if you're having a jumbo you're not doing yourself a favor," Forberg says. Water, on the other hand, goes a long way in boosting health. Every cell in your body needs it to work properly. Water also helps your digestion. Trade sugary drinks for water. Aim for about six to eight glasses a day. To help reach that goal, start and end your day with a tall glass of water and keep a water bottle with you during the day. Need more flavor? Drop a slice of lemon or lime into your glass.

4. Eat More Fiber Want to reduce belly fat, have more energy, and lower your risk of heart disease, type 2 diabetes, and certain types of cancer? Simply bump up your fiber intake. Fiber-rich foods like fruits, vegetables, whole grains, and beans can also lower your cholesterol and boost digestion. Plus fiber makes you feel fuller longer, which is great for keeping off extra pounds, says Jessica Crandall, a spokeswoman for the Academy of Nutrition and Dietetics. To get more fiber, replace refined breads with whole-grain breads, choose brown rice instead of white rice, and switch to whole-wheat pasta. Start your day with a bran muffin or oatmeal. Snack on an apple, a cup of berries, or popcorn. You can also add fiber to your usual foods. "Sprinkle high-fiber cereal on top of your yogurt or add flaxseeds to your salad to give it a flavor pop as well as a high-fiber benefit," Crandall says.

5. Keep Portions in Check Reaching for a smaller plate may be the easiest thing you can do for a healthier diet. A study by Cornell University found that people eat less that way. Why? It's an optical illusion. "Your mind is tricked into eating less by being visually satisfied," Crandall says. "Portion control is good for many different things, whether it's obesity, high cholesterol, or diabetes," she says. If you're trying to lose weight, portion control is key.”

FACILITY HIGHLIGHTS…

“MOVE” TO WIN HOLIDAY $$$...WINNERS… Student: Ofelia Pena 551.80 minutes Staff Member: Darren Bertin 358 minutes

FITNESS CENTER RECREATION HOURS MONDAY – THURSDAY = 11:00AM-6:00PM FRIDAY’S = 11:00AM-2:00PM

Do you care about the gas you put in your car??? Well FOOD is your FUEL to FITNESS! Find this month’s healthy recipe on the back! Lamar State College-Port Arthur A Member of The Texas State University System An equal opportunity/affirmative action institution


HEALTHY RECIPES OF THE MONTH Grilled Chicken Sandwich with Avocado and Tomato 2 oz Ciabatta 2 tbsp mashed avocado 2 oz grilled chicken breast 3 slices ripe tomatoes salt and fresh pepper to taste Slice bread open and smear mashed avocado on the bread. Season with salt and pepper. Top with tomatoes, chicken and add additional fresh cracked pepper. Enjoy!!

Nutritional Information: Yield: 1 serving Serving Size: 1 sandwich; Calories: 252.9; Fat: 5.3g www.skinyytaste.com

Balsamic Chicken with Roasted Vegetables 10 (20 oz) boneless skinless chicken thighs 20 medium asparagus, ends trimmed, cut in half 3 red bell peppers 1 cup carrots, sliced in half long way 2 red onions, chopped in large chunks 10 oz sliced mushrooms 1/2 cup plus 2 tbsp balsamic vinegar 1/4 cup extra virgin olive oil 1 tsp sugar salt and pepper 3 tbsp fresh rosemary 2 cloves garlic, smashed and sliced 2 tbsp oregano or thyme 4 leaves fresh sage, chopped Preheat oven to 425째. Wash and dry the chicken well with a paper towel. Combine all the ingredients together and using your hands and arrange in a very large roasting pan. The vegetables should not touch the chicken or it will steam instead of roast. All ingredients should be spread out in a single layer. If necessary use two baking sheets or disposable tins to achieve this. Bake for 35 - 40 minutes Nutritional Information: Yield: About 5 servings Serving Size: 2 Thighs Plus Vegetables; Calories: 347.1; Fat: 17g www.skinyytaste.com This Newsletter created for your Health and Wellness by LSCPA Fitness Coordinator Jodi Broussard.


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