Trends come and go in the food industry, often times amounting to little more than immediate gratification for the diner and a sense of “look at me” for the creative chef preparing your meal. But, as quickly as the nouveau sparks a food revolution, a clientele demanding what’s “cutting edge” soon deems it passé. And, as budding chefs rush to play “follow the leader”, food writers “in the know” soon pass judgment, labeling their adaptations cliché, at best. One trend that does seem like it will “stick” around is the demand for gluten-free foods in the food industry: fitting since gluten translates almost literally to “glue” in Latin.
If you are a baker, you love glutens. The protein structure in breads, glutens give breads their elasticity. Before bread was sliced it was probably passed around the table and torn. The development of these gluten proteins is the thing that makes this food comraderie possible, because with out glutens (or gluten substitutes) the baked dough would just crumble. But, as more and more people are finding out they are gluten intolerant (or sensitive), the pitfalls of gluten in their diets far out-weigh the joys of “breaking bread”.
As conjecture often times “runs the gamut” extreme dieters will find a convincing list of facts to support why they should (or shouldn’t) avoid certain foods. And as “gluten free” seems to be the prevailing said-trend, millions of people (without gluten allergies) are also adopting this new diet modification. Even fine restaurants everywhere are rushing to keep up, often designating whole menu sections to gluten free items.
As I am only brave enough to speculate, I would guess that if you’re not allergic to glutens, and going gluten free has changed your life, there are probably other factors attributing to your wellness, like a manageable diet and exercise. But, whatever the reasons are, the gluten-free trend seems like it won’t fizzle out any time soon. If you have a gluten allergy or sensitivity, ask for your sandwich made with gluten free bread next time you eat in the 212 Bistro. And, come see us soon, because we want to cook for you!
- Salvatore Friedel
Sweet Potatoes, Cause Millions of Flamingos Couldn’t Be Wrong
A long since staple of a healthy diet, sweet potatoes have been a best selling menu fixture in the Bistro for years. Rich in Beta Carotene (the pigment which gives Flamingos their color and is converted into Vitamin A in our bodies) a single serving of this (almost dessert-like) tuber may contain over a 1/3 of our daily vitamin requirements. Vitamin A also helps us maintain healthy skin as well as promote good vision. High in antioxidants, the “body protectors” which have shown to prevent heart disease and some cancers, sweet potatoes might literally “keep the doctor away”.
To maximize this nutrient dense supermarket staple, use a little olive oil when you cook or eat your sweet potatoes. Our bodies, it seems, better absorb the Beta Carotene when a little fat is consumed with them.
To get your daily dose of this super-food, see “Sweet Potato Fries” on the Bistro menu, and join us for lunch, because we want to cook for you!
- Salvatore Friedel
Are you having trouble getting to the gym after a long day at work? It's one thing to cancel a workout with yourself but it's another to cancel on your friend or personal trainer, someone who is counting on you to be there.
We live in a life where time is scarce. A lot of us want to go to the gym but there are so many other things to do. Finding an exercise buddy or hiring a personal trainer allows you to combine the basic human needs of friendship and physical activity.
Exercising with a friend or personal trainer gets you more than just that body we all desire, it makes you more accountable. You are much less likely to hit the snooze button on your alarm clock if you know you have someone waiting on you at the gym. When you make exercise a social event, you take the focus off of the all too common question of "Are we done yet?" or negativity such as "This hurts, I can't do this." Discuss current events, share problems, solutions to each other's life experiences and before you know it, you will have completed your workout.
Whenever you workout with someone else, the intensity will typically be greater than when you're alone. When choosing a workout buddy, your athletic abilities should be similar. When you're both on the same level, there is a tendency to push each other, thus eliciting greater results.
If you're unsure of who to contact, ask one of our friendly staff members here at Adventure 212. They may be able to lead you to the right person or personal trainer for you to get started on the "new you."
If you want to know how to get the biggest return on exertion in 2014, join Adventure 212 today and see what new and exciting Action Group Training (AGT) classes we have to offer.
The new and upcoming trend in fitness these days is efficiency. We understand that people don't always have the time to work out. We have busy lives, whether it’s juggling work, spending time with family and friends, we often struggle to fit working out into our daily lives. However, there is a way people are doing it in 2014.
If you're looking for a way to add both variety to your exercise plan and maximizing efficiency in minimal time all while taking your fitness to the next level, Adventure 212 can help you. Come check our new and exciting 45 minute Bootcamp class!
Bootcamp, designed to build both strength and endurance, involves high intensity interval training (HIIT) which refers to the basic concept of alternating brief periods of vigorous exercise with short periods of rest. Short bursts of intense effort with minimal recovery time has the potential to melt away fat while increasing both muscular strength and endurance. Bootcamp is sure to be filled with heart-pumping cardio drills with full body muscle conditioning that will get you feeling fitter faster than ever.
HIIT has been shown to significantly increase aerobic and anaerobic fitness while reducing fat, helping us to live healthier and longer. The surprising thing about HIIT is that it involves a small total amount of exercise. By incorporating HIIT into your exercise plan, you can realize the remarkable results in a short period of time, which is always good news for busy people.
- Brandon Marx
An Apple a Day?
The “Press” hasn’t been all good for apples as this fruit was once considered the catalyst for the “first sin” in the Garden of Eden. But, with no evidence to support this long lived tale, the apple and its proponents easily escape this age old stigma.
Almost everyone knows the two-line-rhyme: “An apple a day keeps the doctor away.” But, can this mascot for a healthy life really live up to this century old saying? Apples have been said to reduce risks of Asthma and Lung Cancer as well as significantly decrease bad cholesterol, arterial inflammation and regulate blood sugar. Apples naturally clean your teeth when you eat them, killing bacteria and as they contain Vitamin C, they promote a healthy immune system.
Apples, nutrient dense and fiber rich are great for fast snacks, breakfast, lunch, and desserts. And, though nothing is as comforting as Apple Pie, this super fruit can be utilized for a multitude of menu ideas…like the Apple Pecan Oatmeal or Arugula-Apple Salad in the Bistro.
Here’s a healthy alternative to the caramel-apple dip you see in stores. Serve this dip with sliced local apples and keep the doctor at home!
Mix well to combine:
· 6oz. nonfat Greek yogurt
· 1 Tbsp. natural peanut butter
· ½ Tbsp. maple syrup
· 1/8 tsp. cinnamon
Quinoa, Superman Food
There has been a lot of buzz about the grain Quinoa over the last decade. Labeled a “super-food” or “super-grain” by many dieticians, nutritionists and doctors, Quinoa was first discovered by the Incas over three thousand years ago. A consistent staple of an Inca warrior’s diet, Quinoa was believed to increase stamina for battle. Considered a gift from the gods for many millennia, Quinoa and its practical benefits are just being discovered by mainstream media.
Containing all nine essential amino acids and iron, Quinoa might be one of the most perfect vegetarian proteins available to us. And, because it is rich in fiber, it aids in digestion and prevents constipation: a common health risk of a diet containing too much red meat. Also, high in B-2 vitamins and antioxidants, this “super-grain” aids in cell repairs and protects red blood cells during energy production.
In the 212 Bistro, we have featured Quinoa in many menu items and specials. Always popular with our health-savvy clientele, Quinoa is very easy too cook. Try substituting Quinoa for other “inferior” grains and reap the health benefits of a “warrior’s diet”.
How to Cook Quinoa:
· 1 cup Quinoa
· 1 ¾ cups Water
1. Put Quinoa and water in a sauce pan with a tight fitting lid.
2. Bring the mixture to its first boil.
3. After it has started boiling, turn your burner down to its lowest possible simmer.
4. Cook for 10 minutes more (still covered).
5. Remove from the burner and let steam with the lid on for another 15 minutes.
6. Fluff with a fork, add nuts, fresh herbs or serve with roasted fish and chicken for a healthy “starch” alternative.
Jeremy is March’s Employee of the Month in the Kid ZONE! He is always ready for work and the kids LOVE him! Jeremy’s specialty is running games in the gym.
“I know Zumba but Sh’Bam What?”
“Featuring simple but seriously hot dance moves, SH’BAM™ is the perfect way to shape up and let out your inner star – even if you’re dance challenged.”
Simple moves, hard workout, laughing out loud fun, challenging cardio and pure awesomeness is what I say when I talk about Sh’Bam to members. I have people sweating, breaking to get drinks in-between songs, and looking at me like “this cardio is too much!” I break into another story about the song to set the scene and they forget they are working hard; they laugh (not sure if they are laughing at me or my story!), they are working hard while having the best dance party EVER. This is what the essence of Sh’Bam is all about!
I have been to several Zumba classes in recent years. My experiences with Zumba are that I spend way too much time worrying about where my hips are supposed to be and which way my feet are moving, that I leave the class without even breaking a sweat. Now, I am sure the more I experience each instructor’s style, I would get a better workout. In Sh’Bam however, even at your very first class, this is never a concern. I do a sweat test on the way out the door with all participants, and it is a GUARANTEE that you will break a sweat! The dance moves are so simple and repetitive that you quickly “get the feet”, add the arms AND attitude and then crank up the intensity!
How many times have you said, there is NOT enough time in a day? Do you want to work out for an hour and burn the same amount of calories you could burn in 45 minutes??? I think not! The average person burns just over 500 calories in both an hour of Zumba class AND just over 500 calories in a 45 minute long Sh’Bam class. In Sh’Bam we work smarter, not harder! We take a fun dance party and add fitness, athletic flavor to it.
Zumba is mostly Latin and can be freestyle. The class largely depends on the instructor as to what the content and intensity of the class will be. Sh’Bam is pre-choreographed and repetitive, which means participants catch on to the athletic dance moves quickly and can amp up their work out faster! Sh’Bam uses familiar radio music from all genres. There is a variety and something for everyone! The music taps into your emotions and allows you to “go mad on the dance floor” while having fun with your girlfriends, all while you get into excellent shape at the same time! Zumba uses at least 60% Latino or African music, both genres not familiar to most participants. Approximately one-third of group fitness participants come to class for the music. A class with hot music, something that appeals to everyone is sure to give Sh’Bam an advantage over Zumba.
Sh’Bam, along with all Les Mills instructor programs, is correctly certified. In the Sh’Bam training module, instructors have the possibility to fail. To pass a Zumba module, you simply must attend. There is no assessment, initial or on-going. This allows for a wide range of instructors quality in Zumba fitness. Sh’Bam, along with all Les Mills programs, has a large focus on fitness science in their trainings. If you are not able to perform up to program standards, you are given a with-hold and have to go through additional training to get your certification.
Both classes will get you in great cardio shape if you attend them regularly. Sh’Bam will take your fitness to a different level AND faster AND you will have the best fitness dance party imaginable! Now, the next time someone asks you “What is the difference between Sh’Bam and Zumba?” , you have the information to tell them what makes Sh’Bam such an awesome experience for you and anyone who enters into the fitness dance party!
Congrats to Jaimie for being the Kid ZONE’s Employee of the Month!
Jaimie is working on becoming a future gym teacher and she is on her way to a great start.
She is always ready to work and is always smiling!
Thank you for all that you do, Jaimie!
Kid ZONE News
March is creeping up and we are ready for Spring in the Kid ZONE! In additional to our daily planned activities and themed weeks, we will be hosting Spring into Dance on March 8, 2014 from 7:30 am to 12:30 pm. What a great way to get up and active on a Saturday morning! Kids 2 to 7 years old are welcomed and no previous dance experience is required. This clinic is $30/person and includes snack from Bistro 212. Please sign up by March 6, 2014.
212 TRAINER WEDNESDAY FEATURING:
Kali Oestreicher: My TRX Video
Kali's Training Style and Philosophy:
As you see in my workout video, I am big believer in the TRX suspension training system. Along with other great pieces of equipment we have available at Adventure 212, I am most appreciative that we have TRX trainers and a room dedicated to their use. This workout and other workouts that I create are functional and will, in the long term create the results my clients desire.
Exercise sessions with me always start with some dynamic, big movements to warm the whole body. I will always do prehabilitation exercises for the hips or shoulders used by athletes to protect their knees, ankles, rotator cuff, and shoulder complex. I feel that even though my clients are most likely not athletes, they are still active and need strong joints to support daily movements such as reaching over head, light jogging, walking up stairs, and playing back yard baseball.
I generally divide up the week for my clients into working the front and back of the body, upper, lower, or total body with some metabolic conditioning. We work towards building strength for the most part which means lifting and doing so in creative ways. I rarely prescribe single joint, single movement lifts (like a biceps curl) but will combine exercises like a bent-over row and triceps kickback or biceps curl and overhead press.
Exercises that incorporate multiple joints and movement planes are the focus of my workouts with all my clients. As said above, I combine exercises or will work major body parts in a circuit. It is simply not functional to do a ton of crunches when the body is likely crunched and slouched all day. To maximize benefits and to make my clients work hard in a short amount of time we perform combination motions with different equipment. This is why I like the TRX, it forces the user to balance, stabilize, learn the correct muscle pattern, and the resistance is body weight which is easy to adjust. This also goes for the usage of resistance bands, cable machines, body weight exercises, and even dumbbell work.
If the phrase ‘metabolic conditioning’ freaked you out earlier, it is not as scary as it sounds. In our You+ consults we learn that many clients have poor metabolic function. To improve metabolism and make the body work more efficiently I will have my clients work with our nutritionist and perform metabolic training. It could be said that this type of training mimics that of a normal day, where we rok really hard for a short amount of time, rest and repeat. This also goes for athletes which is my inspiration for doing this in my workouts. Unless you’re a marathon runner or cyclist, doing long duration cardio isn’t useful for the average bear. We jog up stairs, chase the dog, and shovel the driveway quick. So wouldn’t it be more fuctional to do a little bit of lifting, quick cardio and then lift again? Yes and you get more done in a short amount of time in terms of calorie burn. Metabolic conditioning and high intensity interval training are very popular and I believe that trend will continue.
Basically, my philosophy is to keep exercise functional and fun. I want my clients to learn why I prescribe the exercises I do, see results, and ultimately feel comfortable in the gym and in their own skin.
Big Kid ZONE News! The 2014 Program Guides are OUT! That’s right all of 2014 is planned for you. We have 12 exciting camps going on over the next year. Camps that will get your little ones up and activity AND learning! Get your copy today and mark your calendars.
Space is the Place
Water, Water Everywhere!
Kid ZONE Olympics
Symphony of the 5 Senses
Way to Grow
Around the World
This December we are excited to announce that the Kid ZONE will host a Holiday Dance Clinic. The clinic will be held on December 14th from 7:30 am to 12:30 pm. This exciting event will be taught by a talented group of outgoing ladies, Kali Oestreicher, Emily Nowak and Emily Desorcy. Schedule for this clinic will be:
7:30 -8: Group warm up
8-9: Learn routines
9-9:45: Learn techniques
9:45-10: Snack from Bistro 212
10-11: Learn routines
11-12: Change, practice, free time
12: SHOWTIME! Each group will perform their routine for parents and guests
This clinic is for kids 2 to 7 years old. We will have dancers grouped by age. Our 2-3 year olds will be our Bells. Dancers 4-5 will be our Stars and Snowflakes will be our 6-7 year olds. Cost for this clinic is $30/dancer and will include t-shirt, snack and a fun-filled morning of dancing and performing! Sign up at the front desk ASAP! Spots are limited!
Hey! My name is Kacey and I am a sophomore at UWSP. I am a Biology major with a Chemistry and Spanish minor. I hope eventually become a Marine Biologist, somewhere warm! I also love working with kids of all ages. I can’t wait to meet everyone!
The Food Pyramid What your body needs
Adults over 50 can feel better immediately and stay healthy for the future by choosing healthy foods. A balanced diet and physical activity contribute to a higher quality of life and enhanced independence as you age.
Food pyramid guidelines
Fruit – Focus on whole fruits rather than juices for more fiber and vitamins and aim for around 1 ½ to 2 servings each day. Break the apple and banana rut and go for color-rich pickings like berries or melons.
Veggies – Color is your credo in this category. Choose antioxidant-rich dark, leafy greens, such as kale, spinach, and broccoli as well as orange and yellow vegetables, such as carrots, squash, and yams. Try for 2 to 2 ½ cups of veggies every day.
Calcium – Maintaining bone health as you age depends on adequate calcium intake to prevent osteoporosis and bone fractures. Older adults need 1,200 mg of calcium a day through servings of milk, yogurt, or cheese. Non-dairy sources include tofu, broccoli, almonds, and kale.
Grains – Be smart with your carbs and choose whole grains over processed white flour for more nutrients and more fiber. If you’re not sure, look for pasta, breads, and cereals that list “whole” in the ingredient list. Older adults need 6-7 ounces of grains each day (one ounce is about 1 slice of bread).
Protein – Adults over 50 need about 0.5 grams per pound of bodyweight. Simply divide your bodyweight in half to know how many grams you need. A 130-pound woman will need around 65 grams of protein a day. A serving of tuna, for example, has about 40 grams of protein. Vary your sources with more fish, beans, peas, nuts, eggs, milk, cheese, and seeds.
How many calories do adults over 50 need?
Use the following as a guideline:
A woman over 50 who is:
• Not physically active needs about 1600 calories a day
• Somewhat physically active needs about 1800 calories a day
• Very active needs about 2000 calories a day
A man over 50 who is:
• Not physically active needs about 2000 calories a day
• Somewhat physically active needs about 2200-2400 calories a day
• Very active needs about 2400-2800 calories a day
Source: National Institute of Aging