January 2019
Warrenville Park District ~ FitnessNOW Newsletter
Adam’s Affirmations When you finish a workout, you fall into one of two camps: You're ravenous for food, or you shy away from it. But those in the latter group may need to rethink their fueling strategy, as it could be sabotaging your weight loss or fitness-related goals. (If you're in the former camp, though, here's how to handle post-workout cravings.) There are various reasons for skipping food right after a workout. Some think doing so will ruin the work they just put in, while others simply don't think they have the appetite for it, says Heidi Skolnik, owner of Nutrition Conditioning. And that makes sense: Research shows that exercise—especially long or intense bouts of it—lowers the appetitestimulating hormone ghrelin, and it can take up to three hours for your appetite to return to normal. But if you don't eat ASAP, your appetite may knock you over the head as soon as it returns, says Skolnik. Plus, delaying when you eat slows down your recovery process, which could make it tough to give it your all the next time you hit the gym. Thankfully, all you really need to do is down a small recovery snack, ideally within an hour of wrapping your workout. Skolnik says that's when your body is most receptive to muscle repair and glycogen replenishment (the carb stores your body pulls from for quick energy). It doesn't have to be a specially-formulated 600-calorie smoothie, either—something as simple as yogurt and a banana, an apple and a stick of cheese, or even eight ounces of chocolate milk can be enough to take the edge off, she adds. As long as it includes energy-restoring carbs and protein you need to kickstart the recovery process, you're good. So, next time you're hemming and hawing about post-recovery fuel, make the caloric investment, says Skolnik. It'll maximize your sweat time, netting a greater payoff in the long run. - Article from Fitness Magazine’s Lauren Bedosky
We all get the same 365 days. The only difference is what we do
with them.
Join us for our Open House! Saturday | January 5 9:00A-Noon Class demos, healthy snacks & drawings!
In This Issue
New Group Fitness Coordinator
Healthy recipe Hearty Italian Chicken and Vegetable Soup We would like to introduce Darla Kerwin, Group Fitness Coordinator. Darla began working with us in 2016 as a group exercise instructor. She has her general group exercise certification through the American Council on Exercise (ACE) and is also a certified spin instructor. She received her bachelor’s degree from Augustana College, where she also played soccer, and was a 4th grade teacher prior to coming to work with us. She comes with a lot of creativity, a great work ethic, and great ideas on how to expand the current group exercise program.
Need help with your fitness goals for the new year? Schedule a session with one of our Certified Personal Trainers! They can design and conduct safe, effective, and highly motivating exercise sessions. For more information, visit the Fitness or Registration desk.
10 Tips for Health in the New Year 1) Have a plan. 2) Set attainable goals. 3) Sleep 8 hours a night. 4) Stay hydrated. 5) Wear an activity tracker. 6) Keep a food diary. 7) Make 1/2 your plate fruits and vegetables. 8) Get 150 minutes of moderate exercise a week. 9) Integrate strength training into your workout. 10) Don’t forget to stretch.
Ingredients 1 tablespoon extra-virgin olive oil 1 onion, chopped Pinch crushed red pepper flakes 6 whole sprigs, plus 1 tablespoon chopped flat-leaf parsley 6 (3-inch) strips lemon zest, cut from 1 lemon 1 small head fennel, thinly sliced (2 cups), fennel tops reserved 1 1/2 pounds bone-in chicken breasts, skin removed 8 cups low-sodium chicken broth A 2-3 inch piece Parmesan rind, optional 2 carrots, sliced (1 cup) 2 stalks celery, sliced (1 cup) Kosher salt 2 cups, whole-wheat extra-wide noodle style pasta, 2 3/4 ounces (recommended: Ronzoni Healthy Harvest) **recommend just using 2 3/4 -ounce weight 3 cups baby spinach 2 tablespoons grated Parmesan, plus extra for passing Lemon juice Directions 1. Heat the oil in a Dutch oven set over medium heat. Add the onion and crushed red pepper flakes and cook until the onions begin to soften, 5 minutes. Meanwhile, tie the parsley sprigs, lemon zest, and fennel tops together. Add the herb bundle, broth, 2 cups of water, and, if using, the cheese rind. Bring to a very gentle simmer and simmer until the chicken is just cooked through, about 8 minutes. Transfer the chicken to a cutting board and set aside until cool enough to handle. Remove the meat from the bones in large strips, and set aside. 2. Meanwhile, add the sliced fennel, carrots, and celery to the broth and season with salt, to taste. Continue to simmer until the vegetables are just tender, 5 minutes. Stir in the noodles and cook until just al dente, about 5 minutes. Stir in the reserved chicken, baby spinach, and Parmesan until the chicken is heated through and the spinach is wilted. Discard the herb bundle and cheese rind. Stir in lemon juice, to taste. Ladle the soup into serving bowls and serve with additional Parmesan for passing.
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