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JUNE 2014 SEAHAWK FITNESS NEWSLETTER MONTHLY FIT TIP…Fattening Foods of Summer High-Fat Meats on the Barbecue…The bad news: barbecue can sabotage your waistline. A 20 ounce T-bone steak can weigh in at 1,540 calories and 124 g fat. An average cheeseburger has 750 calories and 45 grams of fat. What about pork or beef ribs? They come from the fattiest part of the animal. The good news: You can go lean with cuts like pork tenderloin, skinless chicken breast, and lean ground beef. Take Me Out to the Ball Game…Hot dogs and sausages are summer treats for many of us, but you might save them for baseball games. It’s not just about fat or calories -- after all, you can choose low-fat versions. Most hot dogs, bratwurst, and other sausages are very high in sodium. Typical nutrition scores include: Hot dog: 280 calories, 15 g fat, 1,250 mg of sodium Kielbasa (6-oz): 330 calories, 24 g fat, 1,590 mg sodium Mayonnaise-Based Salads…A small half-cup portion of typical potato salad has 180 calories and 12 grams of fat; the same amount of coleslaw has about 150 calories and 8 grams of fat. To cut calories, try making your salads with light mayonnaise; or mix mayo with low-fat yogurt, light sour cream, or chicken stock. Or why not try a German-style potato salad, using more vinegar than oil. Then toss lots of veggies into any salad to increase the fiber and nutrients. Frozen Concoctions…Sweet, fruity alcoholic drinks (the kind often served with an umbrella) may go down easy, but the calories add up in a hurry. A piña colada can range from 245-490 calories, a daiquiri from 300-800 calories, and a Long Island iced tea can set you back 520 calories or more -- with much of it from sugar. Instead of high calorie drinks, try wine, a wine spritzer, or a mixed drink with seltzer and a splash of 100% fruit juice. Satisfying Thirst Quenchers…Staying hydrated is essential in summer, but those cold drinks can wreak havoc with your waistline. Be careful what you choose -- if you're drinking 12-ounce containers of sweet tea, sweetened soda, energy drinks, juice drinks, or beer, you're probably taking in about 150 calories a pop. Smoothies, milkshakes, and cold coffee concoctions can go much higher. Try water or light versions of your favorite thirst quenchers. Refreshing Frozen Treats…A cup of soft-serve ice cream can have 380 calories and 22 grams of fat. Make it a chocolate cookie dough milkshake concoction, and the calories soar to 720, with 28 grams of fat! You don’t need to give up frozen treats, just pass on the giant portions or high fat toppings. Look for frozen desserts like sherbet, fudge bars, fruit bars, or other treats under 150 calories per serving or fruit desserts like strawberry shortcake. Frighteningly Fattening Fair Food…Fairs and boardwalks serve up plenty of deep-fried diet disasters. From fried cheesecake (around 500 calories), fried macaroni and cheese (roughly 610 calories) to gigantic turkey legs (about 1,136 calories and 54 grams of fat), most eat-while-you-walk foods are a calorie overload. Skip the fried foods and instead choose cotton candy, caramel apples, or a simple grilled meat -- or share your treat with a friend. Salad Toppers…Salads can be the perfect summer dinner: light, refreshing bowls of veggies and lean protein. But high-calorie toppers can push a salad from lean to fattening in a hurry. Fried chicken strips, bacon, cheese, creamy dressings, and croutons are among the worst offenders. Instead, top your greens with grilled chicken, strips of lean meat, or eggs, then pile on the veggies and sprinkle with a light dressing. Mindless Munching on Snacks…A handful of any snack won't do much harm, but too much can sabotage your diet. One ounce of potato chips or cheese puffs is roughly 160 calories and 10 grams of fat. Cheese nachos can contain 692 calories and 38 grams fat. And a 10-cup box of movie theater popcorn can have 550 calories and 31 grams fat. Try snacking on fruits, veggies with light dip, or small portions of fat-free popcorn.





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

HEALTHY RECIPES OF THE MONTH!!! Grilled Shrimp and Watermelon Chopped Salad

For the dressing: 2 1/2 tbsp DeLallo golden balsamic vinegar 1 tsp water 1 tbsp chopped shallots 1/8th tsp kosher salt pinch fresh black pepper 2 tbsp extra virgin olive oil For the shrimp: 10 oz shelled and deveined (about 24) large shrimp 1 clove garlic crushed seasoned salt, to taste For the Salad: 8 cups chopped romaine 4 cups diced watermelon 4 ounces soft goat cheese Directions: In a small bowl, combine vinegar, water, shallots, salt and pepper. Gradually add olive oil, stirring until incorporated. For the shrimp: If cooking outside on the grill, soak skewers at least 30 minutes. Season shrimp with seasoned salt, then mix in crushed garlic. Thread the shrimp onto the skewers. Light the grill or indoor grill pan on medium to mediumhigh flame, when hot spray the grates with oil and grill the shrimp about 1 to 2 minutes on each side. Set aside. In a large bowl toss the romaine with the dressing. Divide between for plates and top with watermelon, goat cheese and grilled shrimp.

Nutritional information… Servings: 4 • Serving Size: 1 Salad Calories: 293 • Fat: 18 g

Skinny Fruit Pizza 2 cups all purpose unbleached flour 1/2 tsp baking soda 1/4 tsp salt 1/8 teaspoon ground cinnamon 2/3 cup granulated sugar 2/3 cup brown sugar, unpacked 1/4 cup melted unsalted butter 2 large egg whites 1/4 cup unsweetened apple sauce 2 tsp vanilla extract 2/3 cup white chocolate chips or chopped white chocolate For the Frosting: 8 oz 1/3 less fat cream cheese, softened 1/2 cup powdered sugar 1 teaspoon vanilla To Assemble: 1 large mango, diced 3 diced kiwis 1 cup sliced strawberries 1 cup blueberries 1 cup raspberries Directions: Preheat oven to 350°F. Lightly spray a 9 x 13 x 1.375 inch non-stick baking pan with cooking spray. In a large bowl, combine the flour, baking soda, salt and cinnamon and stir to blend. In another bowl, whisk the sugars with the butter, egg whites, applesauce and vanilla until light and fluffy. Fold the dry ingredients into the wet ingredients with a spatula in two additions until the batter is very well blended. If the batter looks more “crumbly” than smooth, add just a drop of water at a time (ONLY if needed) until it smooths out. Fold in the white chocolate chips. Spread the batter onto the baking pan using the back of a measuring cup to smooth evenly. Bake 14 to 16 minutes, until the edges are golden and a toothpick inserted comes out clean. Don't over-bake or your bars will be dry. Let it cool completely on wire rack. Meanwhile, prepare the frosting; in a large bowl, use an electric mixer to beat the cream cheese, powdered sugar and vanilla until well-blended. Cut the bars into 15 large squares (5 cuts by 3 cuts with the knife). Then cut each square in half diagonally to create triangles. Spread the frosting in a thin, even layer over the surface of the cookie, leaving a small margin around the edges. Layer the fresh fruit over the frosting. Store in the refrigerator until ready to serve.

Nutritional information… Servings: 30 • Serving Size: 1 Bar Calories: 140 • Fat: 5g

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

LSCPA Fitness Newsletter - July 2014  
LSCPA Fitness Newsletter - July 2014