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Thoughts from the Trainers!

October 2nd

Date and Balsamic-Glazed Brussels Sprouts


Ingredients:

  • 2 Pounds fresh Brussels sprouts
  • 1 Tablespoon olive oil
  • 2 Teaspoons butter
  • 3 Cloves garlic, minced
  • 1/3 cup balsamic vinegar
  • 1/4 cup whole pitted dates, chopped
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper

Preheat oven to 425°F. Line a 15x10x1-inch baking pan with foil. Trim stems and remove any wilted outer leaves from Brussels sprouts; wash. Halve Brussels sprouts; spread in a single layer in prepared baking pan. Drizzle oil over Brussels sprouts. Roast for 20 to 25 minutes or until crisp-tender, stirring once or twice.Meanwhile, for sauce, in a large nonstick skillet melt butter over medium heat. Add garlic; cook for 30 seconds. Add balsamic vinegar, dates, salt, and pepper. Cook for 5 to 7 minutes or until sauce is thickened and reduced to about ¼ cup.Add roasted Brussels sprouts to the sauce in skillet; stir to coat.

October 2nd

Use it or lose it

Lean muscle mass naturally diminishes with age.You'll increase the percentage of fat in your body if you don't do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.



Strength training may also help you:

  • Develop strong bones: By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
  • Manage your weight: Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
  • Enhance your quality of life: Strength training may enhance your quality of life and improve your ability to do everyday activities. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.
  • Manage chronic conditions: Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.
  • Sharpen your thinking skills: Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.

Consider the options:

Strength training can be done at home or in the gym. Common choices include:

  • Body weight: You can do many exercises with little or no equipment. Try pushups, pullups, abdominal crunches and leg squats.
  • Resistance tubing: Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store.
  • Free weights: Barbells and dumbbells are classic strength training tools.
  • Weight machines: Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.

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