The Uninteded Benefits of Exercise - by Jenni Falconer

The benefits of exercise are well known. By doing as little as 15 minutes
of physical activity per day, you’ll be getting your body into shape, build
muscle, lose weight, and also limit your risk of developing a whole host of
serious diseases later on in life.

And if that’s not enough, then don’t fear, because exercise can do much,
much more for you, in ways you will have never have thought of before. In
this article, we’re going to do over some of the more subtle rewards
regular exercise can bring.

More Energy
For those people who don’t do exercise, you might think you have a point
when you question how exerting energy can actually result in ultimately
having *more* energy
<http://www.webmd.com/diet/20061103/exercise-fights-fatigue-boosts-energy>.
But make no mistake: spend a few hours in a gym each week and you’ll be
zipping around. Studies have shown that regular exercise is one of the best
ways to beat fatigue, and can be even more effective than caffeine and
energy drinks for waking people up. The next time you’re struggling to wake
up in the morning, don’t think an extra half hour of sleep will do it: head
down to the gym for a quick routine and you’ll be raring to go in no time.

Feel Happier
Who doesn’t want to feel a little happier in life? Though the reasons why
aren’t yet fully understood, it’s known that exercise improves mood and can
also be used to treat conditions such as depression and anxiety. Scientists
believe that it’s to do with the feel good chemicals
<http://www.apa.org/monitor/2011/12/exercise.aspx> that are created when
we’re physically active. So when you’re using the treadmill or rowing
machines, know that you’re not just making sure your body is in tip-top
condition - you’re also taking care of your mental health, too, and
improving your happiness along the way.

Boost Ignored Areas Of Your Health
Our modern lifestyles are great for some things, and not so great for
others. One of the biggest factors is the food we eat, which all too often
fails to deliver the crucial vitamins and minerals we need. If our days
consist of driving to and from work and then sitting at home, we’re liable
to suffer deficiencies in crucial vitamins such as vitamin D and vitamin C,
which can have real health problems
<http://www.kwikmed.org/vitamin-d-deficiency/> if they go untreated. The
rise in vitamin D deficiency is getting so bad that it’s becoming an
epidemic in the United States.
<http://www.scientificamerican.com/article/vitamin-d-deficiency-united-states/>


But never fear, because the gym is here to help! The Harvard School of
Public Health found that those who exercised regularly typically have higher
levels of vitamin D than those who don’t
<http://www.hsph.harvard.edu/news/hsph-in-the-news/chomistek-exercise-vitamin-d-heart-risk/>,
and also had better cholesterol, while other studies have shown that those
who hit the gym are less likely to be struck down by common colds and
illnesses. Why? Nobody is quite sure yet, but somehow those hours in the
gym make your body better prepared to ward off niggling illnesses. In all,
these studies are giving exercise a pretty big thumbs up!

Improve Concentration
How far along in a book do you usually get before you toss it aside? How
about those long tasks in front of a computer - do you usually find
yourself taking more breaks than you’d like? And how about those long
drives?

Again, no one is quite sure why, but studies have shown that exercise can
give us a major concentration boost. It’s so effective, in fact, that some
schools actually use aerobic cardio in order to boost academic performance
and behavior. After a few weeks of regular exercise, you’ll notice that
you’re able to focus on the important tasks for longer and do them to a
higher standard.

And The Rest
As you can tell, there’s plenty of unintended benefits to exercise, far too
many to list here. To list just a few more: your skin will look better
<http://fashion.telegraph.co.uk/Article/TMG9956550/464/diet-exercise-improve-complexion.html>,
you’ll have a better handle on your life (especially if you’re battling
addiction), and even your memory will improve.

In many ways, building muscle and getting the body you want are just a
small fraction of the benefits of joining a gym. Not will you look great,
but you’ll feel fantastic and develop traits that can be invaluable in your
day-to-day life. Now that’s special!

March is National Nutrition Month

The American Dietetic Association promotes March as National Nutrition Month. Their web site (click on the above title bar to view) offers general nutrition information, articles and links on improving eating and lifestyle to fuel your body and stay healthy, and tons of other resources. We are all familiar with the "Spring Cleaning" tendency...how about cleaning out the kitchen and turning over a new leaf of eating right?

Click here for Green Fence Farm - Buy a Farm Share for local fresh produce, eggs and poultry!

Green Fence Farm will offer 30 shares of a modified CSA with deliveries every two weeks starting June 8 – November 9 (12 deliveries). Pick-up locations are available on Capitol Hill and in NW DC (Mclean Gardens or Cleveland Park) between 5-6:30PM. Our CSA drop-offs with coincide with our delivery of poultry and other products to our buying clubs, and CSA members will have the first opportunity to20order our limited supply of meats. CSA members can add an egg share (2 dozen pasture raised chicken eggs/delivery) and/or a bakery share (one20loaf of home baked white or wheat bread/delivery). Prices · 12 market produce baskets delivered every two weeks starting Jun 8: $360 · ADD egg share (2 dozen eggs/delivery): $96 · ADD bakery share (one wheat or white farm baked bread/delivery): $42 Payment is due when you reserve your share. Delivery Dates (Mondays unless otherwise noted) June 8 June 22 July 7 (Tuesday) July 21 (Tuesday) August 3 August 17 August 31 September 14 September 29 (Tuesday) October 13 October 26 November 9 What You Might See in Your Share *Dozen Green Onions *Bag of Salad Greens or Mesclun *Bag of Greens for Stir-Fry *Bunch of Radishes *Bag of Spinach *Bunch of Baby Turnips *Bunch of Heritage Beets *Head Cabbage *Bag of French Filet Beans *Bunch of Swiss Chard *Bunch of Herbs and Edible Flowers *Baby Patty Pan, Yellow Squash, Zucchini *Purple of Yellow Snap Beans *Heritage Lettuce *French Filet Beans *Bunch of Herbs *Cherry Tomatoes *Heritage Tomatoes *Cucumbers *Peppers, hot and/or sweet *Tomatillos *Heritage Tomatoes *French Filet Beans *Sweet Corn *Baby Heritage Potatoes *Red or Napa Cabbage *Quail Eggs *Salad Greens *Winter Squash *Sweet Corn *Heritage Potatoes *Purple or Yellow Snap Beans *Red or Napa Cabbage *Head Lettuce *Quail Eggs *Leeks *Spinach *Kale and Collard Gr eens *Bag of Spinach *Garlic

City Fitness Gym Member Spotlight - Soupergirl in the Express!

Sara's "Soupergirl" concept is really taking off...delicious meal-style soups delivered to your door (or to easy pick-up locations if you are out of her delivery area). Click on the above title bar to read about her in the Washington Post Express.

Resolution Step #13 - Use more Spices and Eat Less Calories

Going with the flavorful recipe theme today, we are highlighting spices. Herbs, spices and seasonings are popular as they add flavor without fat or extra calories. Some spice blends contain added salt, so if you are trying to be sodium-aware you should check labels. Click the above title bar to visit foodfit.com's spice page. They have a great list of a variety of spices and ways to use them in recipes. End up with a new favorite combination? Post it to us as a comment to share!

Sogbe's Recipe - Palm Nut Sauce with Spinach

Ingredients:

• 1 large can of concentrated palm cream (also called palm sauce
• 1 block of frozen shredded spinach or 1 big bag fresh and thinly sliced
• 1 pound of sirloin beef tips cut in cubes
• ½ red pepper and ½ green pepper cut in small cubes
• 2 tablespoons of concentrated tomato
• 1 small can of tomato sauce
• 2 onions sliced
• Garlic thinly sliced
• Salt (to your taste)
• Ground black pepper (to your taste)
• Ground Cayenne pepper
• Ground curry (to your taste)

In a skillet mix the garlic, onions for about three minutes or until soft then add the meat and let it cook for about 15minutes mix some tine to time. Add the spices and taste then add the tomato cans with at least 2 cups of water and let it cook for 30 min. Add the spinach, red and green pepper and the palm nut cream. Taste again and add any condiment if necessary. Cook for one hour and a half (best time is 2 hours). Let it rest for about 20 min. and serve.You can eat this sauce with rice, couscous, plantains, yams etc …

Resolution Step #11 - Reduce Sugar from Beverages

Many of us consume beverages with added sugars - and most do not realize just how many extra calories are contained in these drinks. Most chain stores (Starbucks, etc.) have areas on their web site or pamphlets in their establishments that contain nutrition information for their products. Take time today to look up your favorite drinks. Is there a way to reduce the calorie and sugar content? Try sugar free syrups in your flavored coffees, or go to skim milk instead of full fat milk or cream. Drink juices? Remember a juice serving is only 6 ounces - add sparkling water to the juice to fill the glass with less calories.

Resolution Step #8 - Jazz up your nutrition with some new recipes

A great way to ensure you are eating well is to cook food yourself instead of buying fast food. There are lots of healthy things to eat and endless ways to prepare them. We'll be featuring recipes from the City Fitness gym staff holiday party in December (the spread was amazing) to give you some ideas, but you can also click on the above title bar to go to allrecipes.com's healthy eating section. Try cooking a couple of things on Sunday, packaging them into small portions that you can eat for lunch or dinner throughout the week. Don't forget those veggies!

City Fitness Gym Staff Recipes - Dega's Sweet Potato & Tofu Peanut Stew!

• 1. Boil 3 sweet potatoes until just done. Cut into cubes and set aside.

• 2. In a large pot...Heat 2 Tablespoons of olive oil

Then add: 1/2 - 1 Tablespoon of chili powder 1/2 tsp nutmeg 1/2 medium onion, chopped one pkg of firm tofu, cubed 3 carrots sliced 3/4 - 1 c. tomato sauce Cook over low-medium heat, stirring gently so as to not break up tofu.

• 3. While that is cooking, in a separate sauce pan Heat 2 Tablespoons of olive oil & 1 Tablespoon of sesame oil Add: 1/4 cup minced onion 3 garlic cloves minced 2 teaspoons fresh grated ginger Saute over low heat Add: 3 Tablespoons sugar 1 Tablespoon white vinegar 3 Tablespoons soy sauce 1/2 teaspoon coriander 1 teaspoon tumeric 1/2 teaspoon cayenne pepper 3 Tablespoons smooth peanut butter (or more to taste) 1 can coconut milk Cook over low heat - adjust seasonings to your taste

• 4. Add the sweet potato cubes to the large pot and then add the peanut sauce. Serve over rice. It's always better the next day!

Resolution Step #2 - Stay Hydrated

It's easier to forget in the winter months to maintain your fluid levels. When it's hot outside a cool glass of water calls to some of us more than when it is cold outside. There is a tendency to drink more "warm" beverages like coffees and teas to keep the body warm in the winter - and the caffeinated ones are diuretics and pull fluids from the body. If your goals include better nutrition, weight management, or increased activity, pay attention to your water intake. Proper fluid levels promote weight loss, assist in preventing dry skin and mucus membranes (yes, that means your sinuses may not be as sensitive) and help prevent muscle cramping. Bottoms up!

City Fitness helps you through the Holidays!

Here we are officially in the holiday season. There are family meals, work parties and holiday galas - how do you stay on track with your health and fitness goals? First, try to keep your gym routine intact. If you have an evening function, try to get into the gym in the morning so you do not miss a workout. Second, eat some of those holiday foods you do not get year-round, but moderate the amounts you eat and figure them into your day. Take smaller bites and actually enjoy what you are eating; drink beverages slowly (and better yet alternate them with glasses of water); add up your daily caloric intake and adjust your meals if you know you are going to have a little something extra. Let's all set a goal - no gaining weight this season. Let's find ourselves happy from holiday reveling on January 1st without feeling guilty for having a good time!

City Fitness recommends more healthy Thanksgiving recipes

Over the next week or so we are going to highlight a few web sites which offer healthy holiday recipe options. Everyone should be able to enjoy their holidays - but you should not feel sick afterward from over-eating. Choosing healthier preparation may help to reduce that "after-holiday guilt." Click on the above title bar to check out some Thanksgiving options on the Mayo Clinic's website. Have a favorite you have a created that you would like to share?? Post it in a comment or email it to us for posting. FitPhys@aol.com

City Fitness says bring on Thanksgiving! But, try some healthier options.

Over the next week or so we are going to highlight a few web sites which offer healthy holiday recipe options. Everyone should be able to enjoy their holidays - but you should not feel sick afterward from over-eating. Choosing healthier preparation may help to reduce that "after-holiday guilt." Click on the above title bar to check out some Thanksgiving options on betterrecipes.com. Have a favorite you have a created that you would like to share?? Post it in a comment or email it to us for posting. FitPhys@aol.com

International Food Information Council Foundation

IFIC's mission is to communicate science-based information on food safety and nutrition to health and nutrition professionals, educators, journalists, government officials and others providing information to consumers. IFIC is supported primarily by the broad-based food, beverage and agricultural industries.

IFIC's purpose is to bridge the gap between science and communications by collecting and disseminating scientific information on food safety, nutrition and health and by working with an extensive roster of scientific experts and through partnerships to help translate research into understandable and useful information for opinion leaders and ultimately, consumers. These groups find the IFIC reservoir of science and health data a valuable and easily accessed resource.

Based in Washington, DC, the IFIC Foundation and IFIC focus primarily on U.S. issues. It also participates in an informal network of independent food information organizations in Europe, Asia, Australia, Canada, Japan, New Zealand and South Africa.

Reusable Water Bottles

Lots of people have a goal of consuming more water (the basic recommended amount being 64 oz. per day). It seems that every time a new product comes on the market to help make this easier (various plastic water bottles) studies come out that show they have potentially harmful side effects. SIGG water bottles are the "new thing." They are made of metal and are said to not leech harmful materials into the water you are drinking. How about setting a goal of reducing your own footprint on the earth by ditching the tossable plastics and going to a SIGG or other brand of reusable? I know, I know, next we need to figure out the whole "what's in our water" issue too...demand more from the water providers on that. I wish it was as easy as clicking on a link like the water bottle thing is.

Which Cleveland Park Eatery Offers Your Healthy Favorites??

You, our City Fitness Gym blog readers, have responded. Your favorite Cleveland Park restaurants that offer health favorites are:

• Indique (25%)
• Spices (25%)
• California Tortilla, Dino's, Fresh Med, Nam Viet and Sala Thai were not far behind!

World Water Day

The international observance of World Water Day is an initiative that grew out of the 1992 United Nations Conference on Environment and Development (UNCED) in Rio de Janeiro. March 22 is World Water Day. From www.water.org: Water – the most basic element on earth. Without water, human life doesn’t exist. And without safe water, neither does good health. For most of us, it’s a short walk to the faucet in the kitchen, or bottled water in the refrigerator. But for more than a billion people – about one in six people on earth – getting safe water each day is no easy task. Women and children around the world walk 200 million hours every day for water – water that often comes from a polluted source.

The effects of unclean water are devastating. Every 15 seconds, a child dies from a water-borne disease, the leading cause of death and illness in the world. Lack of access to safe water leads to a perpetual cycle of disease, death and lost productivity.

March 22, has been designated World Water Day – an international day of observance and action to draw attention to the plight of those without access to safe drinking water. On this important date, WaterPartners celebrates its progress and renews its commitment to achieving its vision – the day when everyone in the world can take a safe drink of water.

There is a walk in Arlington, VA this Saturday, March 22. Interested in getting outside? Check this site for more info: www.worldwaterday.net

Recipe Ideas - Healthy Substitutions

Are you always on the lookout for ways to make your regular recipes more healthy? Check out the Mayo clinics site on healthy substitutions. Lower calorie, salt or fat intake with these simple ideas.

National Nutrition Month

Eatright.org is the website for the American Dietetic Association. You can look up Food & Nutrition info, read articles and research publications, and learn more about the current nutrition research that's out there. Spring is a perfect time to think about changing your eating patterns to develop a healthier you. During the month of March we'll make some suggestions including recipes and healthy eating ideas...try something new!

Recipe - Roasted Brussel Sprouts with Fennel

Alex Lofgren is our staff "foodie" and he has contributed a favorite healthy recipe to celebrate National Nutrition Month. Take if from the rest of the staff - he always makes the best stuff!! Ingredients:

1. 1 lbs. brussel sprouts (washed and quartered)
2. 1 med. sized fennel bulb (thinly sliced)
3. 1 med. onion (medium diced)
4. 2 Tbs. olive oil
5. 2 Tbs. fresh thyme
6. zest of one orange
7. juice of one orange
8. salt & pepper

In a large skillet, heat 2 Tbs. of olive oil over med-high heat. Add onion and saute until translucent. Add brussel sprouts and fennel. Season with salt & pepper. Roast in pan until slightly browned. (12-15 minutes) Add juice of orange and let reduce for 1 minute. Add thyme and orange zest. Ready to serve! Great side dish for chicken or fish. Serves 4.