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May2015 Marlton

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fitness newsletter
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1 Volume 16 Issue 5 May 2015 Editor Jim Rabic
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    Volume 16 Issue 5 May 2015 Editor Jim Rabic

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    Cajun Chicken Stuffed with Pepper Jack Cheese & Spinach Preparation time: 15 minutes Cooking time: 40 minutes

    1 lb boneless, skinless chicken breasts 4 oz pepper jack cheese, shredded (you can use up to 6 oz) 1 c frozen spinach, thawed and drained (you can also use fresh cooked spinach) 2 tbsp olive oil2 tbsp Cajun seasoning - click here for my homemade Cajun spice recipe 1 tbsp breadcrumbs (I use Italian style) Sea salt, to taste Freshly ground black pepper, to tasteLots of toothpicks Directions: Preheat oven to 350 degrees. Flatten the chicken to 1/4-inch thickness. Season the chicken with salt and pepper. In a medium bowl, combine the pepper jack cheese, spinach, salt and pepper. Combine the Cajun seasoning and breadcrumbs together in a small bowl. Spoon about 1/4 c of the spinach mixture onto each chicken breast. Roll each chicken breast tightly and fasten the seams with several toothpicks. This part requires a tiny bit of skill and I typically use about 8 toothpicks in each roll to ensure none of the filling seeps out. Be sure to count how many total toothpicks were used! Brush each chicken breast with the olive oil. Sprinkle the Cajun seasoning mixture evenly over all. Make sure you get underneath, too. Sprinkle any remaining spinach and cheese on top of chicken (optional). Place the chicken seam-side up onto a tin foil-lined baking sheet (for easy cleanup). Bake for 35 to 40 minutes, or until chicken is cooked through. Remove the toothpicks before serving. Count to make sure you have removed every last toothpick. Serve whole or slice into medallions.

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    Dangers of Prolonged Sitting

    A study from The University of Toron-to reviewed 47 studies and found that sitting for more than eight hours a day is associated with increased risk for death from heart attacks, diabetes, and cancers of the breast, colon, uter-us, and ovary, even if a person exer-cises (Annals of Internal Medicine, 2015;162(2):123-132). The authors

    believe that people are harmed by spending more than four to five hours a day sitting, driving a car, using the computer or watching tele-vision. One study cited in the review showed that people who sit less than eight hours a day have a 14 percent lower risk of being hospital-ized. Other studies also associate prolonged time spent sitting with increased risk for weight gain, disease and premature death (Br J Sports Med, 2015 Jan;49(2):95-9 and J Am Coll Cardiol, 2013 Jun 11;61(23):2346-54). The study found that even people who exercised were harmed by prolonged sitting time. The authors stated that Exercising one hour per day should not give us the peace of mind to remain seated for the remaining 23. However the authors did find that exercise is still bet-ter than no exercise. Those who exercised regularly but still spent a large amount of time sitting and lying down, were 30% less likely to die of any cause than those who get little to no exercise.

    Principal author David Alter recommends: While working at a desk, get up frequently While watching TV, stand up or exercise during the advertisements Reduce sitting Try to exercise every day.

    How Sitting Can Harm Casual Exercisers and Non-Exercisers A high rise in blood sugar causes sugar to stick to the outside surface of every cell in your body and cause significant damage (American J. of Clinical Nutrition, April, 2010 and Archives of Internal Medicine, May 2010). Resting muscles pull virtually no sugar from your blood-stream, and insulin is required for the little amounts of sugar the mus-cles use. Contracting muscles can draw large amounts of sugar from the bloodstream and dont even need insulin to do so. People who do not move their muscles have much higher blood sugar levels than those who exercise vigorously, so they are at increased risk for weight gain, diabetes, heart attacks, strokes, cancers and premature death. Vigorous Exercisers Were Not Studied Virtually none of the people in this study were doing enough intense exercise to be at a high level of fitness, let alone to be able to com-pete in sports. The authors defined high levels of physical activity as at least 20 minutes a day of moderately vigorous exercise or at least seven hours a week of moderately vigorous exercise. This meager

    amount of exercise is far less than any serious exerciser would do, and is certainly too little to compete successfully in any sport. Why Prolonged Rest Does Not Harm Vigorous Exercisers Exercise helps muscles to control blood sugar levels by drawing large amounts of sugar from the bloodstream. The more vigorously you exercise, the more effectively your muscles remove sugar from the blood-stream without needing insulin, and the longer your muscles continue to draw sugar from your blood-stream without needing insulin after you finish exercising (Am J Clin Nutr, 2008(July);88(1):51-57). After a vigorous exercise session, your muscles can continue drawing sugar without needing insulin for up to 17 hours (J Appl Physiol, 2005;99: 338-343 & 2005;8750-7587). Preventing a high rise in blood sugar helps to prevent diabetes heart attacks, strokes, impotence, dementia and premature death. Why Athletes Need Rest People who exercise intensely need to spend a lot of time sitting or lying down because muscles are damaged by intense exercise. If vigorous exercisers and athletes do not rest, their muscles do not heal from their previous intense workouts, they will be unable to train intensely and they are at high risk for injuries.

    All successful athletes train by stressing and recovering. They take a workout that is intense enough to damage their muscles, and then they need to rest their muscles to allow them to recover for their next workout. Without the muscle damage caused by intense exercise, muscles do not grow and become stronger. If they dont spend enough time resting their muscles after an intense workout, their muscles will take longer to heal, which will delay recovery. It will take longer for them to be able to take their next workout, or worse, they will suffer an injury.

    Most serious athletes train twice a day or even more. They take an intense workout that damages muscles and within a few hours they develop DOMS (delayed onset muscle soreness). Then they should do easier workouts until the muscle heal and the soreness disap-pears. Most athletes allow 48 hours between intense workouts. Those who train once a day follow each intense workout with one easy workout. Those who train twice a day follow an intense workout with three easy ones.

    How Bicycle Racers Recover during the Tour de France In multi-day races such as the Tour de France, bicycle racers race flat out over more than 100 miles most days for three weeks. After they finish each days race, they immediately eat large amounts of food, drink a lot of fluid and lie down until their next ride. They try to stay still instead of moving and sleep as much as possible.

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    3SimpleWaysToAddChiaToYourDiet

    We all keep hearing about chia seeds, but whats a good recipe to use these superfoods in?

    Chia is having a moment, but does it live up to the hype? We give you a few delicious ways to enjoy this protein-packed wonder.

    Long before they grew fuzzy green hair atop terracotta pets in the 1980s, miniscule yet mighty chia seeds were a staple in Incan and Mayan diets. Today, the versatility and vast health benefits of chia seeds are well known. Gluten free and vegan friendly, chia seeds provide the ultimate balance of 0mega-3s, protein, fiber and antioxidants.

    Whole chia seeds contain about 18 grams of alpha-linolenic acid (ALA) per 100 grams. This plant-based fatty acid is said to prevent cardiovascular, neurological and autoimmune diseases. Chia are a superb source of vita-mins and minerals including calcium, magnesium, vitamin B1 and vitamin B3 just to name a few. Whats more, at 4.7 grams per ounce, chia are packed with more protein than most other vegetarian sources and have four times the amount of antioxidants as blueberries.

    How to Prepare Chia Seeds

    There is a right and a wrong way to eat chia seeds. Since chia are full of soluble fiber, they swell in the gut, which can lead to discomfort. To be safe, soak one tablespoon of chia seeds in a quarter cup of water for at least 2-3 hours before adding to recipes. This will create a gelatinous coating around the seeds that will aid in diges-tion. This step can be skipped when mixing chia into overnight oats or shakes.

    Another option is to grind the seeds with a mortar and pestlesome studies have shown this to aid in the ab-sorption of ALA. Alternatively, you could use a coffee grinder to grind no more than cup at a time. There is no scientific consensus on whether soaking or grinding is best, but most can agree that no more than two tablespoons of chia should be eaten in a day.

    Once chia seeds are properly prepared, they can easily be integrated into your regular diet.

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    Know Your Limits

    This is probably the most important senior fitness tip. Before you dive right into any senior exercise routine, change your eating habits or any life style changes make sure you know whether you have limitations.

    If you are not sure what these may be, check with your doctor. If you have health risks these may limit your choices for your workouts and/or your food selections.

    Seeing your doctor before starting any exercise is always sound advice but is not always followed. There is no set age or circumstance that dictates if/when you should see a doctor before exercise. However experts suggest you talk to your doctor before starting a fitness routine if any of the following apply;

    You have had a heart attack. You have heart, liver, kidney or lung disease. You have asthma, arthritis, osteoporosis or diabetes. You have pain in your chest, joints or muscles during physical activity. You have had joint replacement surgery, have an untreated joint or muscle injury or persistent symptoms

    after a joint or muscle injury. You have a loss of balance, dizziness or loss of consciousness. You are currently taking medication for a chronic condition. You are pregnant.

    Additionally, if you are just unsure of your health status, consult with your doctor. In addition to the above, the American College of Sports Medicine also recommend you see or talk to your doctor if two or more of the fol-lowing apply;

    You're a man older than age 45 or a woman older than age 55. You have a family history of heart disease before age 55. You have high blood pressure or high cholesterol. You smoke or you quit smoking in the past six months. You're overweight or obese.

    Don't believe all that you hear about exercising for seniors.

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    - Tea Steeping Chart


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