Fitness Tip #14

Gun Slinging Fit-to-Fight Tip #14

 The month of July is here and the heat is on! This month we celebrate Independence Day which means it’s time for fireworks and barbecues. Don’t fret, you can stay healthy and fit by eating smart at summer barbecues and parties. Use healthy alternatives for snacks and ditch those fries.  Grab some fruit instead. Fruit is a healthy and guilt-free snack. Be sure to drink plenty of water during this season to ensure you’re properly hydrated. Remember to have fun and stay active. 

Before you workout, make sure you perform your dynamic stretching also known as a warm-up. Once you are thermally ready, after about 5-10 minutes, you are ready to workout. Please note that these exercises should not be done unless you are in good physical/medical standard and have cleared all medical conditions which may become worse by doing these exercises. If you have any questions about these exercises, the Gunfighter Fitness Center Staff will be happy to answer or demonstrate them for you.

• Alt plank shoulder lift (1 min)
• V-ups (1 min)
• Jumping squats (1 min)

• Push-ups (1 min)
• Crunches (1 min)
• Lunges (1 min)
• Alt plank shoulder lift (1 min)
• V-ups (1 min)
• Jumping squats (1 min)
• Push-ups (1 min)
• Crunches (1 min)
• Lunges (1 min)
   
• Walking push-ups (1 min)
• Planks (1 min)
• Jumping squats (1 min)

 Repeat the above once more, and complete with 30 minute cardio workout. 

  

from Eating Well (January/February)



Baby Tiramisù

6 servings Active Time: 15 minutes
Total Time: 45 minutes

Ingredients

• 1/2 cup nonfat ricotta cheese, (4 ounces)
• 2 tablespoons confectioners' sugar
• 1/2 teaspoon vanilla extract
• 1/8 teaspoon ground cinnamon
• 12 ladyfingers, (about 1 3/4 ounces)
• 4 tablespoons brewed espresso, or strong coffee, divided
• 2 tablespoons bittersweet chocolate chips, melted (see Tip)

Preparation

1. Combine ricotta, sugar, vanilla and cinnamon in a medium bowl.
2. Place 6 ladyfingers in a 9-by-5-inch (or similar size) loaf pan. Drizzle with 2 tablespoons espresso (or coffee). Spread the ricotta mixture over the ladyfingers. Place another layer of ladyfingers over the ricotta and drizzle with the remaining 2 tablespoons espresso (or coffee). Drizzle with melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.

Tips & Notes

Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.

Nutrition

Per serving: 107 calories; 2 g fat ( 1 g sat , 0 g mono ); 3 mg cholesterol; 18 g carbohydrates; 3 g protein; 0 g fiber; 125 mg sodium; 29 mg potassium.
Carbohydrate Servings: 1
Exchanges: 1 carbohydrate (other), 1/2 fat