This month we asked:
What Are You Thankful For?
“Music.” “My family.” Mike Stricker, Biology Alex Schrock, Music Composition and Health Sciences “My family, friends, my pets, my home, food on the table, my scholarship, my dorm.” Kerry Winchester, Physical Therapy
“My beautiful wife.” Andy Sasak, Biology
“Family and friends.” Matt Greco, MBA
“Family, friends, my volleyball team, the education that I get here, all the new people I meet.” Makara Scruggs, Biology and Psychology
GetCONNECTED website www.csurec.com twitter CSURecServices facebook Joe Rec phone 216.802.3200 e-mail recreation@ csuohio.edu
“Family, access to education, positive moves that are being made on campus, good health.” Kevin Golden, Law
“To have the family that I do because without them I wouldn’t be in this happy state I am in.” Rachel Woff, Electrical Engineering
“Living. God gives me the opportunity to live and go to school every day.” Anais Cruz, Nursing
“Being here in school, that I am a senior. My family is coming from Romania to visit for Thanksgiving.” Delia Marculetiu, Environmental Sciences
Excited To Be Here, Excited To Have Her Kylene Guerra, RD, LD Hi! My name is Kylene Guerra and I am a registered and licensed dietitian in the state of Ohio, where I was born and raised. Being of Italian descent, my love for nutrition came at an early age. Needless to say, olive oil has always been a close friend of mine and I spent most of my time in the kitchen growing up. Also, I am an avid fan of athletics and ran track in college. All of that time spent in the kitchen and on the track led me to pursue a degree in nutrition science. I graduated from the University of Dayton with a bachelor’s degree in Science in Education and Allied Professions. I completed my accredited dietetic internship at Tulane University’s School of Public Health & Tropical Medicine in New Orleans, LA. continued inside...
Inside:
The Aqua Deep Crew Meet and Greet with Your New Dietitian Pool Closings Meet Your Trainer: Clare Barry Move of the Month Ask the Dietitian
Editor’s Corner It’s hard to believe November is already here! We can help you cope with the stress of midterms, Thanksgiving, and the official start of “the holidays.” How? Read on. We are proud to introduce our new licensed and registered dietician, Kylene Guerra. She is also excited to be at the Rec, and she will be writing a column for our newsletter called “Ask the Dietitian.” When she’s not working here, she is working at Summa Health System in Akron as a clinical dietician. As Thanksgiving approaches, try to realize all you have to be thankful for. According to the 2010 U.S. Census Bureau, Cleveland is the second poorest city in America, behind Detroit. Unfortunately, this is not the first time Cleveland ranked among the top five poorest cities in America. Please consider looking through the Cleveland Foodbank’s website to find out how you can help those around you who need it. In conjunction with donors, The Foodbank is able to help over 450 area agencies. Visit www.clevelandfoodbank.org, to see how you can donate your time and/or resources. Starting in December, be on the lookout for more exciting pictures of you, the best members we could ask for! Also, look for the personal trainers to start answering your exercise questions.
HEALTHY RECIPE Fresh Cranberry Relish Besides being very high in vitamin C, cranberries aid in and prevent bladder infections, urinary tract infections, dental plaque, cancer, and heart disease due to the high amount of potent antioxidants. They also help prevent kidney stones from the quinic acid. Ingredients 2 pounds fresh cranberries 1 cup sugar 1/4 cup Grand Marnier liqueur 1 orange, zested and juiced
Directions Place all the ingredients in the bowl of a food processor, pulse several times to breakdown the cranberries and incorporate the ingredients; it should still be a bit chunky. Allow the cranberry relish to sit at room temperature for at least 30 minutes, so the flavors can marry. Sources: http://www.foodnetwork.com, www.nutrasanus..com/cranberry. html
ASK THE DIETITIAN
What’s the big deal about Vitamin D and why are so many Ohioans deficient? Believe it or not, vitamin D is one of the most powerful fatsoluble vitamins. Vitamin D aids in the absorption of various nutrients. Calcium, for example, works with vitamin D to help our bodies build strong bones, which can potentially assist in the prevention of osteoporosis. Studies have shown that adequate amounts of vitamin D can reduce the risk of colon, breast, and prostate cancer while also helping to prevent heart disease, type II diabetes, high blood pressure, multiple sclerosis, glucose intolerance, depression, pain, and kidney disease. Unfortunately, the best source of vitamin D is sunlight, something we tend to lack as residents of a northeastern state. Additionally, vitamin D does not occur naturally in many foods, making it even harder for us to reach our daily requirement.
Daily minimum requirements are as follows: Ages 6-24 men and women: 400 IU or 10 mcg Ages 25-50 men and women: 200 IU or 5 mcg Ages 51-70 men and women: 400 IU or 10 mcg (600-800 IU for older adults that may be frail/ housebound)
In order to prevent vitamin D deficiency, consuming vitamin D rich foods is essential. Vitamin D can be found in fortified milk products, fatty fish, liver, and eggs. Enjoying a bit of sunlight each week is also a great idea. Current research states that approximately 5-30 minutes a day of sun exposure, at least twice a week sans sunscreen, can lead to sufficient vitamin D synthesis. Lastly, taking a vitamin D supplement is a practical way to ensure adequate levels are always available in your bloodstream. What are you waiting for? It’s time to grab a glass of milk and bask in the sunlight! Do you have a question about weight loss, calorie requirements, healthy eating, or anything at all regarding food and nutrition? Ask me, Kylene Guerra, Registered/Licensed Dietitian, at kylene. guerra@gmail.com and your question could end up in our newsletter!
Move of the Month Plank to Push Up STEP 1 Board stability ball and walk your hands out until
only your shins are on the stability ball.
STEP 2 Lower your upper body and perform 5 pushups. STEP 3 Walk your hands back to starting position.* This series completes one repetition. Perform five repetitions as a set. *Tip: to keep your balance, walk hands back and forth slowly.
Primary Muscles Used: Abdominals, erector spinae, pectoralis
Secondary muscles used: Anterior deltoids, triceps brachii
Kylene, cont.
What Are You Doing?
Currently, my passion is clinical and sports nutrition. During the day, I am a clinical dietitian at Summa Health System in Akron. At night, I am a dietitian for the Health and Wellness department at Cleveland State’s Rec Center. I am available to provide private nutrition counseling sessions as well as couples counseling. I am trained in medical nutrition therapy, which includes but is not limited to diabetes, celiac disease, and weight management. Additionally, I enjoy working with athletes on maintaining proper body composition and building lean muscle. I believe very firmly in regular exercise and eating everything in moderation. With that being said, I am very excited to be part of CSU’s Rec Center staff. I look forward to meeting you!
Chrissy Niehaus, a journalism major, and her fiancé, Stephan Bobic, a business administrative major, enjoy working out together at the Rec Sunday, Monday, and Wednesday.
Kylene Guerra, RD, LD
They share the same routine which consists of a half-hour of cardio, abdominal work, and machines or free weights for the lower body, triceps, and biceps. Chrissy says it is “definitely better to have someone to workout with.” The couple met while working at Lubrizol 3 years ago. They have been engaged for a year and plan to marry October 2011. They currently live in Wickliffe. If you have any questions about the couple’s routine you can e-mail them at chrissy.niehaus@yahoo.com.
Eat This Not That The best choice of turkey meat is the breast without skin. If you treat yourself to dark meat, at least remove the skin. By doing so, you can save yourself up to 40 calories per serving of turkey. One serving equals 3 1/2-ounces of roasted turkey, about the size of a new deck of cards.
Meat Type
Calories
Total Fat
Protein
Breast with skin
194
8 grams
29 grams
Breast w/o skin
161
4 grams
30 grams
Wing w/skin
238
13 grams
27 grams
Leg w/skin
213
11 grams
28 grams
Dark meat w/skin
232
13 grams
27 grams
Dark meat w/o skin
192
8 grams
28 grams
Skin only
482
44 grams
19 grams
Pool Closings through December Nov. 19-21: Competition Pool will close at 3 p.m. on Friday. Both pools will be closed Saturday and Sunday. Nov. 30: Competition Pool will close at 1 p.m. Instructional Pool will be open from 1 p.m. – 9 p.m. Dec. 3-5: Both pools will be closed all day. The Instructional Pool could possibly be left open for lap swim. Dec. 18: Both pools will be closed all day. Dec. 29: The Instructional Pool will be available for lap swim. Three lanes will be available in the Competition Pool.
In the deep blue The Aqua Deep Crew Aqua Deep takes place every Monday and Wednesday from 12 –1 p.m. in the deep end of the Competition Pool.
The beauty of Aqua Deep is that any fitness level can participate. “You can make it advanced or not based on what you do,” explained Kim. It is also ideal for those with arthritis because there is zero impact.
The Aqua Deep students love their instructor, Kim Barner, and Kim loves her students. Although unsure about having their pictures taken while in bathing suits, the students agreed to it to honor Kim. Roberta Podnar explained, “It’s a great class. I want to support it.”
Kim gave simple instructions from the deck that allowed her to watch her student’s form easily. “Keep your elbows close to your body,” and “take your knees up to double time it you want,” could often be heard from her. If you’re looking for a unique class with friendly people, try Aqua Deep.
Who’s your instructor?
(American Aerobic Association International- International Sports Medicine Association) certified. Kim has worked as a personal trainer and has taught advanced Pilates and indoor cycling. She said, “I love working with people, love this field. I stay current taking continuing education.” Besides from having a gorgeous smile and a beautiful face, Kim is very professional, friendly, and she has a tight bond with her students. If you are interested in meeting Kim or taking her classes, she teaches Aqua Deep in the deep end of the Competition Pool Monday and Wednesday from 12-1 p.m.
I had the pleasure of meeting another one of the Rec’s fabulous instructors. This time, I dropped in on Kim Barner. Kim began her career path as an interior designer, but switched careers 10 years ago to the health and exercise field. She is AFAA (Aerobics and Fitness Association of America) certified and AAAI-ISMA
A Barry Good Trainer Clare Barry received her personal training certification through the American College of Sport Medicine, and she is also a certified Spinning instructor. She specializes in weight loss, speed strength, and sport specific training. She expects to graduate May 2012 with a bachelor’s degree in exercise science. Her career plans include working with companies and schools to build corporate wellness programs. Interested in working out with Clare? Stop by the Customer Service Desk or call 216-802-3200 today to schedule your session!