Healthy Eating Tricks

Welcome, welcome, welcome!

This week we're talking healthy eating. So if you didn't know already, working out alone will not keep you healthy nor help you attain your goals. What goes into your body is just as important as what you do with it. Just think, would you put standard gas into a high-performance car? Well, I'm hoping your answer is "no". I was on BuzzFeed today while constructing today's lesson plan, and I saw the perfect article. "7 Healthy Eating Tricks That Are Actually So Easy" 

My favorite one was the "Freezable breakfast bowls." Because it's a meal prep recipe, meal prep is great because they're made ahead of time and works great during the work week when you don't want to wake up an hour earlier to make breakfast, lunch, or even dinner. 

This is a picture of the breakfast bowl.

Here's a direct link to the recipe:  

Breakfast Bowl Recipe

Here's the full article, that you should definitely take a look into! 

7 Healthy Eating Tricks That Are Actually So Easy

There's also an app I'm currently trying out to help keep me hydrated. It's called, Plant Nanny (FREE on iOS & Android). The plant is yourself and each time you drink water, you water the virtual plant. The app takes into account your activity level, as well as weight.  

So, try these out and tweet me @univfitnessnyc to let me know what you think! 

Til' next time. Stay hydrated, stay motivated, stay U!

What we've been up to...

Here at the U, we've been hard at work. 

We would like to keep you in "the loop" with our current projects & movements. We have been working with The Bronx Re-entry center (federal halfway house for new release offenders). We hold job workshops, where we recruit non-violent offenders those who sign up go through a four week training process. Upon completion, they recieve certification and find job placement within the fitness industry at numerous health clubs throughout the NYC area. We believe that everyone deserves a second chance, and when we are able to aid others with the use of the passion for fitness...we jump at that chance!

This week, we want you to focus on staying motivated. As the months get colder, you may lose the zeal to workout like you were in the warmer months. You may not pursue your business endeavors in the way in which you were in the summer. We want U to remember that the grind Never stops, only U are in control. So go get it!

Til next time!

 Stay positive, stay motivated, STAY U!!

New Additions

Welcome back class, let's jump right in!

Last class we briefly spoke about our new Professor, Tommy Cater. Tommy Cater is a NASM (National Academy of Sports Medicine) and C.E.S. (Corrective Exercise Specialization) certified personal trainer. He is currently a student at the Manhattan Institute for physiology, kinesiology, and nutrition. He is currently a resident trainer at New York Sports Clubs (Union Square), where he is the first trainer in over 2.5 years to go Pro. Professor Cater is great at what he does, but don't let his novelty to the U fool you. He has been known to go by the nickname, Tommy Torture (and is sure to live up to the moniker). Professor Cater is also passionate about volunteer work, which takes us to our next segment...

University Fitness NYC loves to give back, this past Sunday (October 18th, 2015) we volunteered at New Alternatives for LGBT Homeless Youth. We helped distribute clothing and food to the youth, we also simply spent time with them. It was an amazing experience, and we are grateful that we had the opportunity to aid these often understood youth. We are always looking for ways to help advance the  future of America whenever we can. 

 

Here are some pictures from Sunday's event:

(From left to right, Professor Tommy Cater, Team Member, Lisa Smith , and Dean & President Hector Guadalupe)

(Lisa Smith)

(Youth at the New Alternatives for Homeless Youth)

(Professor Tommy Cater)

That's all we have for this week's class. Till next time, stay fit, stay healthy, stay U!!

Give Back!

Join University Fitness NYC this Sunday, October 18th 2015, as we volunteer at New Alternatives for LGBT Homeless Youth.

 This is an amazing opportunity to not only give back to the community, but meet distinguished members of University Fitness NYC. Such as the Dean (Hector Guadalupe), Professor Pedro Santos, Professor Tommy Cater, and others! If you are interested in joining the University this Sunday and helping others, please email us at universityfitnessnyc@gmail.com 

We are looking forward to hearing from U! 

Follow us!

Twitter: @Univfitnessnyc 

Instagram: universityfitnessnyc

Facebook:https://www.facebook.com/pages/University-Fitness-NYC/641887255918323 

Lookout for our weekly posts, this Sunday! October 18th, 2015

Til next time. Stay healthy, stay fit, stay U!

Fall Semester is in Session!

Class is in session!

Since last semester,


Hector Guadalupe (Dean of University Fitness NYC), has undergone umbilical hernia surgery. Here's a link on said surgery from the U.S. National Library of Medicine (in case you were interested in learning more about the injury), https://www.nlm.nih.gov/medlineplus/ency/article/002935.htm
Not to be worried though! It has been 7 weeks since the surgery, and Hector is in great recovery, and his dedication to fitness & wellness has certainly been a huge attribute!

Here are a few things Hector did to keep himself in great shape:

• Stayed within 1500 calories a day
• Low carbs, high protein, lots of veggies
• 2 gallons of water per day
• ZERO supplements
• 90 minutes of exercise per day (6 days a week)

He has recently completed his first month working out post-surgery. The Dean will not need any physical therapy (WOOHOO!!)

Just think, if you could apply even one or two of the above bullet points to your daily lifestyle; you are one step closer to a healthier & more fit U.

We're happy to announce a new addition to the University, Professor Tommy Cater.
Drop by next week for more information on Professor Cater.

Don't forget to stay in touch with us throughout the week through Facebook, Instagram, & Twitter.
Facebook: University Fitness NYC
Instagram: universityfitnessnyc
Twiiter: @univfitnessnyc

Check us out on our website too! universityfitnessnyc.com

Til next time, stay healthy & stay fit!

Healthy Recipes: Asparagus Wrapped with Thinly Sliced Beef

This is such a winning dish and so delicious. The crunchiness of the asparagus and the flavoring of the beef is a delightful. The assembly is a bit tricky, but it is so worth it in the end!

Ingredients:
1/2 cup yakiniku sauce
1 bunch of asparagus, cleaned
1 lb thinly sliced beef
 PAM

*Note: if you go to an Asian grocery store, you can find the yakiniku sauce and the thinly sliced beef.

Directions:
1. Marinade the beef at least 1 hour in advance.

2. Gently layout the beef and prepare the roll around asparagus.

3. Prepare and steam the asparagus.

4. Place the asparagus at the end of the beef and roll.

5. Place the rolled asparagus to the side.

6. Heat some PAM in a pan and cook the meat until you get some nice coloring.

Serve immediately 

Per serving: 156 calories / 7 g carbs / 11 g fat / 8 g protein / 0.56 g sodium / 4 g sugar

Serves 4

Note: Depending on how much salt is added, calories and sodium content may increase slightly.

Disclaimer: The nutritional information provided was generated using the "My Fitness Pal" app and may not be 100% accurate.

(recipe taken from: http://diaryofastudentgourmet.blogspot.com)

Healthy Recipes: Almond Tofu

One of my favorite desserts to make and eat is anindofu or almond tofu. This is a popular dessert at Chinese restaurants. The name says it all. It's not real tofu, but it looks like it and it has the consistency of tofu. It is really delightful.

Real recipes contain gelatin, almond powder, and soy milk, but mine is a bit different. Instead of gelatin, I use agar, or "kanten." Kanten is obtained from algae and has been eaten in Japan since the mid 17th century. It is incredibly healthy and the plain kanten has no calories! It's a great diet food. Sometimes, if I don't have milk, I'll just make a tray of plain kanten, which I'll then eat with fruit and/or maple syrup. It's fantastic and I love it!

 

Ingredients:
350 mL milk (about 1.5 cups)
350 mL water (about 1.5 cups)
70 g sugar
1 package of powder agar (kanten)*
splash of almond extract

*Note: if you go to a Japanese grocery store, you can find the powder agar. Just ask for "kanten." Also, one package of kanten contains two small packets of kanten. For this recipe, you only need one of those small packets.

Directions:
1. Measure out about 70 g of white sugar.

2. Add the cold water and kanten to a saucepan and allow to bowl. Be sure to mix the water and kanten so that all of the kanten melts. Allow the mixture to come to a soft boil. About 5 minutes. I like to see bubbles, because then I know the kanten had totally melted.

3. Once the mixture has boiled, add the sugar. Mix well.

4. Once the sugar has totally dissolved, turn off heat and add milk. Mix well.

5. Next add the almond extract. Mix well.

6. Once everything is mixed together, pour your anindofu mixture into a plastic container. You can set the container in an ice bowl to help it cool down and harden. I didn't do that and it was fine.

7. Once your anindofu has solidified (I'd give it 24 hours), you can cut it up and serve! Feel free to eat the anindofu plain or with fruit.

Per serving: 85 calories / 11 g carbs / 2 g fat / 4 g protein / 0.053 g sodium / 8 g sugar

Serves 4

Note: Depending on how much salt is added, calories and sodium content may increase slightly.

Disclaimer: The nutritional information provided was generated using the "My Fitness Pal" app and may not be 100% accurate.

(recipe taken from: http://diaryofastudentgourmet.blogspot.com)