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December 2014
Move of the Month
Squat & Row on Cables
Targets: Gluts,
shoulders, biceps, back
Perform three sets
of ten repetitions,
alternating arms and
legs.
5 Tips for Staying Well During Hibernation
Season
In the cold-weather months when daylight wanes and snowflakes and
blustery weather keep you indoors, you should not sacrifice your health
and well-being just because you feel the familiar tug of hibernation. While
hibernation is an essential part of some animals’ survival strategy, you
can stave off the feelings of the winter blues and keep your spirits high by
taking care of your body with a few simple wellness tips.
1) Sleep Longer
Honor your circadian rhythm, which responds to your environment’s light
and darkness. In the wintertime when the sun sets around 6 p.m., use this
as a reminder to wind down. Leave your work at the office, keep the lights
in your home dim and give into those feelings of sleepiness. Creating a
sanctuary of calm in your bedroom with cozy blankets and your favorite
pillow will have you dreaming in no time.
2) Sip Tea
Chamomile, Earl Grey, oolong, the list goes on, as do the benefits. Want
to stay warm and prevent the flu this season? Stock up on green tea.
Improve your antioxidants and reduce your risk of coronary heart disease
by drinking three cups of black tea a day. In the UK, the Tea Advisory
Panel commissioned a study that concluded that tea is just as hydrating
as water. So no matter your favorite flavor, put the kettle on and warm
your hand around a mug.
Fresh Food Share
Do you often find that you lack access
to fresh, local, nutritious produce? Do you
have limited time to shop and eat healthy?
If so, the Fresh Food Share can help.
What is the Fresh Food Share?
The Fresh Food Share (FFS) is a community
food program that provides affordable
access to fresh produce, increased
nutrition knowledge and support for local
farmers. The FFS program is offered at sites
throughout Detroit, Hamtramck, and
Highland Park.
How does it work?
Members pre-order a box of produce at
their local community sites. Then, fresh
food is bought at wholesale prices from
local farmers, including Detroit farmers.
Next, the fresh produce is packed into
individual boxes by volunteers and delivered
to the community sites. Members pick up
their boxes at their site during a pre-set time
Fresh Food Share deliveries occur once a
month. Boxes are available in three sizes.
Each box contains a nutritious variety of
fruits and vegetables and a monthly
newsletter with recipes and nutrition
information.
DMC is one of many local distribution
sites. Orders need to be placed monthly
by the second week of the month, and
then are delivered the third week and
can be picked up at DMC Fitness Center
inside Rehabilitation Institute of Michigan.
For more information, contact Michelle
Fabry, Rehab Trainer and Fresh Food
Share liaison at 313-745-9748 or
mfabrydmc.org. Order food at
www.freshfoodshare.org.
3) Add Spice
If tucking into comfort food is the first thing you like to do at the hint of
cold weather, considering adding some spices to your recipes. Cilantro
is an important spice in the ayurvedic diet, and is used as a medicinal
herb to aid digestion. Dr. Michael Murray, a natural medicine doctor and
author of The Encyclopedia of Healing Foods, suggests trying nutmeg,
Contact Number:
(313) 745-9748
Hours of Operation:
Monday – Friday
6:30 a.m. – 8:00 p.m.
Website:
www.dmc.org/fitness
Continued
Fitness Center
DMC Fitness Center News • December 2014
December 2014
Holidays and Awareness
December 1- World AIDS Day
December 16-Hanukkah Begins
December 24- Hanukkah Ends
which may encourage sleep by mirroring the effect of serotonin. Combat
your irritable mood or low-level depression by sprinkling turmeric in your
dish for a quick pick-me-up.
4) Take a Steam
If the idea of heading to the beach makes you feel instantly relaxed but
you just can’t get away, head into a sauna or steam room this winter
instead. While sweating it out in a heated room has not shown any
medical benefits to the body, the de-stressing and relaxation effects may
be just what your body ordered.
December 24- Christmas Eve:
Fitness center hours 6:30am-3:00pm
December 25- Christmas Day: CLOSED
December 26- Fitness center hours:
6:30am-5:00pm
December 26- Kwanzaa Begins
5) Curl Up With a Book
Have you been meaning to catch up on the classics, or did you buy a
beach read that sat in your bag on the sand? Substitute a night of TV
watching to focus instead on sharpening your memory and concentration
with a literary romp. You might be surprised to learn that cracking open
that hardcover may even make you smarter by expanding your vocabulary
and cultural sensitivity.
December 31- New Year’s Eve:
Fintess center hours 6:30am-5:00pm
http://www.huffingtonpost.com/linden-schaffer/winter-health_b_2630478.
html
January 2- Normal hours resume
January 1- New Year’s Day: CLOSED
January 1- Kwanzaa Ends
Healthy Winter Recipe
Paprika & Red Pepper Soup with Pistachio Puree
Makes: 4 servings, about 1 cup each
Active Time: 30 minutes
Total Time: 50 minutes
Ingredients
• 2 tablespoons canola oil
• 1 small onion, diced
• 2 large red bell peppers, halved lengthwise,
stemmed, seeded and diced
• 1-2 fresh green Thai or serrano chiles, stemmed
and coarsely chopped
• 2 teaspoons sweet Hungarian paprika
• 1 teaspoon kosher or sea salt
• 1/2 teaspoon ground cardamom
• 1/2 cup unsalted shelled pistachios
•2 cups vegetable broth or water
•1 cup nonfat buttermilk
•2 tablespoons whipping cream
•1/4 cup finely chopped fresh cilantro or basil
Preparation
• Heat oil in a large saucepan or Dutch oven over medium-high heat. Add onion, bell
peppers and chile to taste. Cook, stirring, until the vegetables release some of their
juices and the onion is lightly brown around the edges, 3 to 5 minutes. Sprinkle the
vegetables with paprika, salt and cardamom and cook, stirring, until the spices are very
fragrant, 1 to 2 minutes.
• Add pistachios and broth (or water). Stir and bring to a boil. Reduce the heat to
medium-low and simmer, covered, stirring occasionally, until the peppers are forktender, 20 to 25 minutes. Remove from the heat; let cool 5 minutes.
• Transfer the soup to a blender (in batches if necessary) and puree until smooth. (Use
caution when pureeing hot liquids.) Return the soup to the pan.
• Whisk buttermilk and cream in a bowl; stir into the soup. Gently warm over low heat.
Serve sprinkled with cilantro (or basil).
Make Ahead Tip: Cover and refrigerate for up to 2 days.
Nutrition: Per serving: 246 calories; 17 g fat (3 g sat, 9 g mono); 9 mg cholesterol;
18 g carbohydrates; 0 g added sugars; 7 g protein; 5 g fiber; 574 mg sodium; 419 mg
potassium.
http://www.eatingwell.com/recipes/red_pepper_pistachio_soup.html
(313) 745-9748 l DMC Fitness Center l www.dmc.org/fitness