5 Nutrients that Boost Muscle Strength & Tone

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1 e-newsletter March 2014 I N T H I S I S S U E Important Dates Feature Article Special Programs Fitness Programs Health & Wellness Adult/Senior Programs Youth Programs Healthy Recipe Aquatics Sports Royalton Road Strongsville, Ohio Recreation Center (phone) (fax) Senior Center (phone) (fax) Important Dates Sat, March 22nd: Mon, March 24th: Mon, March 31st: Tues, April 1st: Tues, April 1st: 15th Annual Super Saturday 5k/1 Mile Race Spring/Summer Member Registration begins Spring/Summer Resident Registration begins Spring/Summer Open Registration begins ONLINE REISTRATION BEGINS for Spring/Summer 5 Nutrients that Boost Muscle Strength & Tone Most everyone engaged in a physical fitness program or activity has one thing in common they wish to improve muscle strength and tone. Strength is the muscle s ability to produce force against an object. Tone refers to how efficient the muscle is in regards to responding to external stimuli a weight or other object of force as well as how the nervous system communicates and responds to stimuli. Below are five nutrients that work indirectly to support and improve your muscles ability to function properly. VITAMIN D Vitamin D is referred to as calcitriol. Calcitriol is extremely important when it comes to utilizing calcium and phosphorus, both of which play an important role in muscular contraction and bone growth. Phosphorus assists with production of ATP, which is the primary source of energy in short bouts of activity such as resistance training. Supplementation of 1000 IU daily is recommended, though some individuals may require even more. Vitamin D naturally occurs in very few foods. The best food sources are fish, such as salmon, tuna and swordfish, as well as cod liver oil and egg yolks. Some foods are fortified with Vitamin D, such as milk and cereals. PROBIOTICS Supplementation with probiotics helps populate the body with healthy bacteria to aid in the utilization of nutrients. A good probiotic supplement will contain strains from at least three different groups: lactobacilli, bifidobacterium and bacillus strains. Probiotics occur naturally in fermented or cultured foods, such as yogurt. CARNITINE This amino acid has forever been linked to muscle energy production via a process called lipolysis, which breaks down triglycerides into free-fatty acids. Ultimately, the process results in the production of ATP (energy production to -Continue on page 2

2 -Continued from page 1 cells for biochemical processes, including muscle contraction), which the body uses as energy. Supplements with L-Carnitine maximizes hormone production, which elevates physical performance, utilizes fat for energy, and protects against muscle breakdown. CAFFEINE You may not consider caffeine a strength producing supplement, but it can be just that. Studies have shown that caffeine consumption one hour prior to exercise improves endurance, strength and power output. COENZYME-Q10 (COQ 10) CoQ10 s basic function is to provide cellular energy. In the chemical process, the energy produced is converted to energy in the form of ATP molecules. CoQ10 plays the role of mobile messenger in the electron transport chain. Optimal levels of C0Q10 must be present to generate efficient levels of ATP. Supplements often occur in doses of 60 mg or 100 mg. Source: Al Libal, Owner / Fitness Nutrition Coach of Max Muscle Sports Nutrition (the Greens of Strongsville) Annual Super Saturday 5K/1 Mile Race Saturday, March 22 Presented by Strongsville Recreation and Pat Catan s. Mile Race: 8:30am 5k Race: 9:00am Prizes awarded for ages 4 & up Call for more info or to register. Register also at Breakfast with the Easter Bunny Egg-stra special fun awaits you at this family style breakfast. Enjoy scrambled eggs, pancakes, sausage, bacon, orange juice, milk and coffee as you await the bunny! Don t miss out purchase your tickets today! Pre-Sale tickets only. April 5 at 9:00am Under 1 Yr: Free Ages 1-2: $5 Ages 3+: $8 Health Screenings FREE for all ages, held each month in the Senior Center : Blood Pressure Thursdays at 5:30 pm & Saturdays at 8:15 am 3rd Tues, 10:30am-1:00pm 2nd & 3rd Fri, 8:30-11:30am Diabetes Screening 3rd Tues, 10:30-11:30am 2nd & 3rd Fri, 8:30-11:30am $60 for a 20 class card ($3 per class) $35 for a 10 class card ($3.5 per class) $20 for a 5 class card ($4 per class) Drop-in: $6

3 Senior Health & Fitness Day Come and learn about healthy living, participate in various informational sessions, visit local vendor tables, and receive free health screenings! Free break-out educational sessions will be available to help keep your mind fit. Sponsored by The City of Strongsville, Discount Drug Mart, The Cleveland Clinic Foundation, and Crystal Waters Retirement Community. Thurs, March 20 9am-1pm FREE Summer Camp Registration Early Bird registration for summer 2014 day camp begins March 1 st. Those campers who participated in summer 2013 day camp are eligible for early bird registration. Those interested in enrolling for summer camp that did not participate last year can enroll on the following dates. Members March 24 th, Residents -March 31st, Non Member Nonresidents April 1st. Space is limited so register early. Information packets and registration forms available at the front desk. Adult and Senior Programs Puttin On the Glitz XIII: Moments to Remember Puttin on the Glitz has been one of the most entertaining events in Strongsville for the past 12 years. For our 13th production we present Moments to Remember as the Sounds of Gold, Glitz Dancers, Gold Tones and outstanding soloists perform musical hits that will bring back fond memories of yesteryear. The show will be held in the Strongsville High School Auditorium (20025 Lunn Rd.) where there is always a good seat available. General Admission tickets will go on sale at Ehrnfelt Senior Center starting on March 3rd or you can purchase your ticket at the door. Friday, March 28th at 7:30pm Saturday, March 29th at 7:30pm Sunday, March 30th at 2:00pm Ticket Price: $10.00 Seniors/Students $12.00 Adults Evening Line Dance Come boot, scoot and boogie with our evening line dance instructor, Mary. She ll teach you the newest steps and help you brush up on your old ones. Come for an evening of fun! Instructor: Mary Harwood Ages: 18+ Tuesdays, March 4-April 1 7:00pm-8:00pm Fees: $19-28* Drop-In Fees: $5-8* Youth Programming Pee Wee Picassos Ages: 3-5 (without adult) Pablo Picasso once said, Every child is an artist. In this class, children will learn the fundamentals of art color, line, shape, form & texture. We will draw, paint, do things with paper, cloth or string, and mold or sculpt. Each session, children will make different art projects. Tues, April :00-10:45am Fees: $35-45* The Music Class Ages: 0-5 (with adult) This high energy music and movement program allows siblings to attend together in a single developmentally appropriate, play-based class. Caregivers attend with children as we focus on providing a positive learning environment with lots of singing, dancing, jumping, and instrument play. The spring session will feature The Elephant Collection materials (CD and activity book, purchase is required). Infants who are not yet 6 months old are free when attending with a paying sibling but still must register. FREE Trial Class: Wed, March 12, 6:00-6:45pm Wed, March 19-May 21 6:00-6:45pm Fees: $ * (multi-child family discount available)

4 Whole Wheat Spaghetti with Arugula Ingredients 2 Tbsp olive oil, divided 1/4 tsp crushed red pepper 2 garlic cloves, minced 1 cup chopped tomato 1 lb. arugula, trimmed and torn 4 cups hot cooked whole wheat spaghetti (about 8oz uncooked) 1 1/2 Tbsp red wine vinegar 3/4 tsp salt 1/2 tsp fresh ground black pepper 1/2 cup (2oz) grated Parmesan cheese Preparation *Heat 1 tablespoon oil over medium -high heat in a Dutch oven. *Add red pepper and garlic; sauté 20 seconds. *Add tomato and arugula; saute 2 minutes or until arugula is wilted. Spoon into a large bowl. *Add 1 tablespoon oil, spaghetti, vinegar, salt, and black pepper; toss well. *Sprinkle with cheese. Source: Servings: 4 (1.5cups pasta & 2Tbsp cheese) Calories: 347 Fat: 11.6g Protein: 17.5g Sodium: 705mg Fiber: 8.2g Cholesterol: 10mg Carbohydrates: 41.6g Aquatics Sea Monkey Registration Join this summer swim team. Swimmers cannot be members of a homeowners association with a viable swim team. Must be able to swim 25yds on first day. Ages: Under 18 Meets: Tues & Thurs Nights Practice: Mon-Fri, 5/27-6/7, 5:00-8:00pm Mon-Fri, 6/9-7/18, 7:00-10:00am Fees: $ *(girls) / $ *(boys) Water ZUMBA Jump into this Latin-inspired, easy to follow, calorie burning, dance fitness that makes working out a splash! Wed, thru April 2 (no class 3/26) 7:00-8:00pm Instructor: Melissa Edington Sport Programs Youth Baseball/Softball/T-Ball Registration: January 1-March 10 (late fee assessed after 3/10) Ages: Boys and girls 5-18years Practice: Start after April 14 (tentative) - 1 weeknight & 1 weekend time Games: 2-3/week beginning Mary 28 T-Ball: Saturday games only Coaches: Parents/adults interested are encouraged to fill out application Umpires: Children ages 14+ interested may pick up an application at the Recreation Center Fees: $45-65* Co-Ed Adult Softball League Ages: 18+ Games: Fridays, April 25-August 29 between 6:30-10:30pm Entry Fee: $205 Non-Resident Fee: $15/player Forfeit Deposit: $80 (cash) Umpire Fee: $30 cash per game *League uses.44 core/ 400 compression ball with a homerun limit * Registration fee includes a professional stat service

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