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MAY 2013 SEAHAWK FITNESS NEWSLETTER MONTHLY FIT TIP… SUN SAFETY THIS SUMMER… Did you know… •Skin cancer is the most common of all types of cancers, with more cases diagnosed each year than breast, prostate, lung and colon cancers combined. •The National Cancer Institute estimates there were more than 1 million new cases of skin cancer diagnosed in 2010. •Melanoma is only one type of skin cancer, accounting for less than 5% of all cancer deaths but causes the greatest number of skin cancer deaths. •Melanoma is more than 10 times more common in whites than in African Americans. It is slightly more widely found in men than in women.

When it comes to using sunscreen, keep these tips in mind: •Try to put on sunscreen before you go outside to get full protection. And remember to reapply every 2 hours, more frequently if you are in water. •Always use a sunscreen with sun protection factor (SPF) 15 or higher. The higher the SPF number, the higher the protection. •Put a thicker layer of sunscreen on the most exposed body parts: arms, legs, neck, back and face. •Protect your lips with sunscreen lip balm. •Use a spray sunscreen to coat your scalp/head! •Avoid using sunscreen on babies younger than six months—use hats, clothing and shade for protection. •Think about using cosmetics that contain sunscreen. Even these should be at least SPF 15. •Choose a broad spectrum of products that guard against the sun's ultraviolet A (UVA) and ultraviolet B (UVB) rays. What does a sunscreen's SPF rating mean? The SPF number lets you know the level of protection from UV rays the sunscreen offers compared to not wearing any at all. The American Academy of Dermatology recommends using a water-resistant sunscreen of at least SPF 30 and re-applying every two hours and after swimming or sweating for more complete protection.



MAY 6TH – MAY 31ST MONDAY – THURSDAY 11:00AM-1:00PM & 4:00PM-6:00PM FRIDAY’S 11:00AM-1:00PM 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 An equal opportunity/affirmative action institution





Cooking spray 4 cups baked tortilla chips, 2 1/2 ounces 6 egg whites 4 large eggs 1/4 cup skim milk 3/4 teaspoon ancho chili powder 1/8 teaspoon freshly ground black pepper 1 (4-ounce) can mild chopped green chiles 1 tablespoon chopped fresh cilantro leaves, plus whole leaves for garnish 1/2 cup shredded sharp Cheddar cheese, about 2 ounces 1/2 cup shredded pepper jack cheese, about 2 ounces 1/2 cup prepared green salsa verde Reduced-fat sour cream, optional

4 cups (22 oz) baby red or Yukon gold potatoes, cut in quarters 2 tbsp minced celery 1/4 cup red onion, finely diced 1 gala apples, peeled and diced into 1/2 inch chunks 2 tbsp chives, minced 1 tsp. Dijon mustard 1 tbsp extra virgin olive oil 1 tbsp red wine vinegar 1 tbsp reduced fat mayonnaise salt and fresh pepper Directions: Boil potatoes in salted water until soft, approx. 10 - 14 minutes, or until soft if pierced with a fork. Drain and let cool. While the potatoes are boiling, combine red onion, celery, mustard, olive oil, vinegar and mayonnaise and season with salt and pepper. Mix well and let the flavors marinade while the potatoes cook. Once the potatoes are done and cool, mix into the bowl and add chives and apples, additional salt and pepper to taste. Serve room temperature or refrigerate until ready to serve.

Directions: Preheat the oven to 375 degrees F. Lightly coat a rectangular 2-quart baking dish with nonstick cooking spray. Coarsely crush the chips by hand and spread half of them into the bottom of the baking dish. Whisk the egg whites, eggs, milk, ancho powder, and pepper in a large bowl until well combined. Stir in the chopped chiles, chopped cilantro, and 1/4 cup each of the Cheddar and pepper jack cheeses; pour into the pan. Sprinkle the remaining chips over the egg mixture. Bake until the casserole is set around the edges but a little loose in the center, 20 to 25 minutes. Sprinkle with the remaining 1/4 cup of each cheese and continue to bake until the cheeses are melted and the casserole is set in the center, about 10 minutes. Let stand 10 minutes. Serve with the salsa and, sour cream, if using. Garnish with whole cilantro leaves.

Nutritional information… Servings: 6 • Calories: 202 • Fat: 11 g

SKINNY STRAWBERRIES ROMANOFF 16 oz strawberries, washed and cut 4 oz low fat sour cream 2 tbsp brown sugar Directions: Combine sour cream and brown sugar. Place about five strawberries in each glass and drizzle each with 2 tablespoons of cream sauce

Nutritional information… Servings: 5 • Calories: 77.2 • Fat: 2.4 g

Nutritional information… Serving Size: ¾ Cup • Calories: 101.6 • Fat: 2.6g RED, WHITE, AND BLUBERRY CHEESECAKE CUPCAKES 12 reduced fat vanilla wafers 8 oz 1/3 less fat cream cheese, softened 1/4 cup sugar 1 tsp. vanilla 6 oz fat-free vanilla Greek yogurt (I used Chobani) 2 large egg whites 1 tbsp all purpose flour 8 oz strawberries, hulled and sliced thin 8 oz blueberries Directions: Heat oven to 350°. Line 12 cupcake tins with liners. Place a vanilla wafer at the bottom of each liner. Gently beat cream cheese, sugar and vanilla until smooth using an electric mixer. Gradually beat in fat free yogurt, egg whites, and flour. Do not over beat. Pour into cupcake liners filling half way. Bake 20-25 minutes or until center is almost set. Cool to room temperature then chill at least 1 hour in the refrigerator. Before serving, top with fresh strawberries and blueberries

Nutritional information… Serving Size: 1 • Calories: 98 • Fat: 4.3g

This Newsletter created for your Health and Wellness by LSCPA Fitness Coordinator Jodi Broussard.

LSC-PA Fitness Newsletter - May 2013  

Lamar State College-Port Arthur Fitness Newsletter, May 2013

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