

Welcome to the First Issue of Your New Newsletter Each month we’ll email you a member newsletter with health and fitness articles, healthy recipes, special offers for you and your friends, and more. These newsletters are for you, so let us know what else you would like to hear about or if you have a success story that will inspire others. Email us at info@palisadesfitness.com Let your friends at the Center know about this issue. If they don’t already receive it, they can give their email address at the Front Desk and be added to the list for next month’s newsletter.
June’s Healthy Recipe Grilled Tenderloin with Warm Vegetable Salad Yield: 4 servings Serving Size: 1 steak & 1/2 cup vegetable mixture Nutritional information: calories: 245 carbohydrates: 10.4 g cholesterol: 72 mg fat: 10.5 g sodium: 385 mg protein: 27.2 g calcium: 85 mg iron: 4.4 mg fiber: 4.1 g Published: Cooking Light - 8/01	Grilled Tenderloin with Warm Vegetable Salad Ingredients: 4 (4-ounce) beef tenderloin steaks, trimmed (about 1" thick) 1/2 teaspoon (tsp) salt, divided 1/2 tsp black pepper, divided 2 small zucchini, halved lengthwise 2 small yellow squash, halved lengthwise 2 plum tomatoes, halved lengthwise 2 green onions 2 tbsp red wine vinegar 2 tsp bottled minced garlic Cooking spray 1 tbsp commercial pesto Oregano sprigs (optional) Cooking Instructions: Prepare grill or broiler. Sprinkle steaks with 1/4 teaspoon salt and 1/4 teaspoon pepper.	Combine 1/4 teaspoon salt, 1/4 teaspoon pepper, zucchini, and next 5 ingredients (zucchini through garlic) in a large zip-top plastic bag. Seal and shake to coat. Place the tenderloin steaks on grill rack or broiler pan coated with cooking spray; cook for 4 minutes on each side or until desired degree of doneness. Place the zucchini and yellow squash on grill rack or broiler pan coated with cooking spray; cook 3 minutes on each side or until tender. Place the tomato and onions on grill rack or broiler pan; cook 2 minutes or just until tender. Coarsely chop the vegetables, and place in a bowl. Add pesto; stir gently. Serve with steaks. Garnish with oregano, if desired.
Are Low-Carb Diets the Key to Weight Loss? The popularity of low-carbohydrate diets is rising once again. Many readers will remember that these diets were also popular during the 1970’s. While scientists understand more about the metabolism of nutrients such as fats and carbohydrates today than they did 30 years ago, their basic recommendations for healthful weight loss have not changed very much, and most do not recommend low-carb diets. While people do lose weight on just about any kind of diet, including low-carb diets, temporary weight loss is not recommended. Instead, lifelong weight control and good health need to be the focus of weight-loss efforts. Here are some facts to consider before embarking on a weight-loss program. Consume fewer calories than you burn Weight loss occurs when your body must draw on its energy reserves; hopefully its abundant stores of body fat. Most nutritionists agree that people lose weight on low-carb diets because they eat fewer calories than usual when their food choices are so limited. Reduce intake of empty calories Classifying all carbohydrates as "bad" belies the complicated nature of food. There are different kinds of carbs, and we don’t eat carbs, we eat food. It is true that many carb-containing foods should make only occasional appearances on the plate. Most people need to limit consumption of refined carbs, including products with refined flour, white sugar and other added sugars. Candies, cookies, pastries and other similar products contain little nutritive value, and many of these foods are high in calories, fats and carbs. Exercise regularly The best way to lose weight is to get plenty of physical activity, and consume reasonable portions of nutritious food. People seem to lose weight on almost any kind of diet, but it is often a temporary loss that is regained once the dieter resumes "normal" eating habits. People who lose weight and keep it off almost always exercise for one hour or more each day. Exercise burns calories and helps to rev up a sluggish metabolism. Exercise contributes to long-term health not only by preventing obesity, but by reducing risk of hypertension, type 2 diabetes, heart disease, osteoporosis and colon cancer. Stay balanced A good diet contains carbs, proteins and fats. Healthful sources of carbs include fruits, vegetables, whole grains and legumes. Health-promoting fats are found in vegetable oils, avocados, nuts and fish. But even "good" foods can cause obesity when consumed in excess. Balancing energy intake with energy expenditure is the only road to lifelong weight control and disease prevention. Exerpted from an article by Barbara A. Brehm, Ed.D., professor of exercise and sport studies at Smith College. Reprinted with permission from Fitness Management
	Here's a Healthy Father's Day Idea Show appreciation for your father or husband with a gift certificate to the Center. He can use it for personal training or a massage, towards membership dues or in the pro shop. Stop by the Front Desk anytime to purchase a gift certificate.	Member Reminder Starting in June, all members who pay monthly dues through their checking accounts will be billed on the 10th of the month instead of the 1st or 5th. Please talk with your Center Director if you have any questions.
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