The Fitness & Wellness Blog features great recipes and workout tips from the Giants Women's Club
Quarter 4 Newsletter – Fall 2018
Now that the heat has subsided and fall weather is upon us, it's the perfect time to take advantage of outside activities before the freezing temperatures hit! In the last quarter of the year, we're 4th and Goal and ready to score by remaining active and getting outside!
There are so many great things to do in the fall that will keep you moving and feeling healthy. Here are some of our favorites:
· Go apple or pumpkin picking
· Rake the leaves
· Wander around a corn maze
· Join an intramural sports league
· Go for a hike
· Ride your bike
· Walk around a haunted house
· Tour a winery
· Play football!
Quarter 3 Newsletter – Summer 2018
In the third quarter of the year, we are now 3rd and Goal and are hopefully still keeping up with some basic fitness and wellness goals. Back in January, we introduced the Fitness & Wellness Tracker with some simple and fun ways to maintain healthy habits. Then a few months ago, we added some easy ways to incorporate exercise into your everyday lifestyle. Now, we're switching gears to focus on mental health.
One of the goals on the Fitness & Wellness Tracker we challenged you with was "Think Positive Thoughts" – perhaps this is a silly goal to have, but it's incredibly helpful when it comes to overall health! We recently watched a movie called The Secret which tackles the concept of the Law of Attraction (like attracts like) so whatever you put out into the universe, good or bad, you may actually attract. If you're thinking negatively, you may be wondering why bad things keep happening to you and you can't seem to catch a break. If you switch your thinking to more positive thoughts and are grateful for the wonderful things you've been afforded in life, these positive outcomes will multiply. The saying is true to count your blessings!
Henry Ford said, "Whether you think you can or you can't, either way you are right." Just something to think about!
Quarter 2 Newsletter – Spring 2018
Spring is just around the corner and soon warm weather will be upon us, so there's no excuse to stay inside! The Giants are completely invested in the NFL's Play 60 campaign, geared towards encouraging children to be active for at least 60 minutes a day, but why shouldn't that apply to us, as well?! As the NFL celebrates its 10-year anniversary of launching the Play 60 campaign, we want to take part in our very own Play 60 initiatives!
To keep up driving toward the goals we have set for 2018, we are now 2nd and Goal and are challenging YOU to be active for at least 60 minutes a day in this second quarter of the year. The best part about this is that you don't need to run a marathon to get your 60 minutes of activity per day. There are so many things you can do to get active without even realizing it. Want to know some easy ways to do so? Check them out below:
• Stand up and walk around while talking on the phone
• Clean your house!!!
• Mow the lawn or do some gardening – fresh air is good for you
• Stretch while watching TV
• Take a walk during your lunch break
• If you've been staring at your computer for more than 20 minutes, it's time to get up!
• Don't sit down when you're on a conference call… stand up and walk around, if you can!
• Make meetings mobile – take a walk with your boss while brainstorming ideas
• Take the stairs instead of the elevator or escalator
• Rather than calling your co-workers, take a walk to their desk
• Start an intramural sports team for your company – and better yet, raise money while doing it!
• Try using a stand-up desk
• Purchase a Fitbit or any other type of tracker, and try to get at least 10,000 steps per day
• Stretch it out! If you've been sitting too long, get up and walk around or stretch your muscles
• Don't find the closest parking spot – park further away!
• Find places that you can tour – museums, parks, cities
• If you want to change it up, take a bike ride or swim to get some exercise
• When music is playing… DANCE!
• Find a partner you can do this with – the extra motivation helps!
**Quarter 1 Newsletter – Winter 2018
**It's officially a new year, and we sure are ready for 2018! While everyone has been discussing resolutions and setting goals for the next year, we thought it was fitting to assist with a segment called 1st and Goal (like that football pun?!) which is aimed at helping you keep up with some basic fitness and wellness goals in this first quarter of the new year.
Print out this Fitness & Wellness Tracker* and try to keep up with it as best you can. Check off which of these you accomplish each day for the next few months until it becomes routine. They say it only takes 21 days to break a habit, so out with the old and in with the new! Good luck and Happy New Year!
> CLICK HERE TO OPEN AND PRINT FITNESS AND WELLNESS TRACKER
*Because everyone has different wellness needs, this is just a general wellness goal tracker that can be tailored to better fit each individual person.
Workout of the Week
As summer comes to a close, the motivation to work out tends to get packed up with all our bikinis and sundresses and stored away until next May. It can be hard to find the balance year-round to maintain an active lifestyle, but what if we had a trick to share?
Athletes have a bit of a different schedule in regards to their "off" and "on" seasons. As we know, the end of July means the start of Training Camp for the Giants.This is when an athlete's off-season preparation is put to the test of in the form of earning a spot on the 53-man roster and the rigors of the regular season schedule.
To get ready for the start of camp, a player's offseason work is a step-by-step process: Strength and Conditioning, On-Field Workouts and Drills. It is a process that can help all of us avoid the dreaded post-summer weight gain.
Below are workouts, broken down into phases, just like those the Giants employ to prepare for another season. You can do these alone, or with a teammate!
Phase 1: Strength and Conditioning
Complete one of each set and move right into the next one.
-20 Walking lunges
-10 Dumbbell rows (Use a gallon of milk if you don't have weights)
-15 Second Plank
-30 Jumping Jacks Repeat 3 times.
Workout courtesy of https://www.nerdfitness.com/blog/strength-training-101-where-do-i-start/
Phase 2: On-Field Workouts
Here are two on-field exercises that can really get your heart rate up and burn fat:
Start on either sideline and sprint to the opposite sideline and back to complete 1 rep. The goal for this is 10 reps, under 20 seconds each with a 45-60 second rest period in between.
Start at the back line of the end zone and sprint to the 10-yard line and back (1st rep) then to the 20-yard line and back and you keep working your way up the field with each rep. Allow a 20-30 second rest between reps.
Workouts courtesy of www.active.com**
Phase 3: Drills **A few drills to keep your body toned.
Four Corners Drill
1. Grab four cones and form a 10-yard by 10-yard square.
2. Start at one cone, and backpedal to a parallel cone (you're going to be making your way around the perimeter of the square).
3. When you reach that cone, move directly into a shuffle to the next cone. Your feet shouldn't cross or touch during the shuffle.
4. Upon reaching the third cone, move into the Karaoke drill.
5. When you reach the fourth cone, sprint has fast as you can to the last one (you are now back where you started).
Do 5 sets. Rest 1 minute in-between sets.
_The Gut Buster
_1. Go to an open field and set up two cones or other markers, about 40 yards apart.
2. Stand by one of the cones and start off by performing 10 squat jumps.
3. Immediately following the squat jumps, sprint as fast as you can to the other cone.
4. Upon reaching the cone, perform 10 sit-ups.
5. After the sit-ups, sprint back to the original cone and do 10 up-downs or burpees. Continue to sprint back and forth between the cones, performing the following exercises:
6. Sprint followed by 10 push-ups.
7. Sprint followed by 10 mountain climbers.
8. Sprint followed by 10 butt kickers.
9. Sprint followed by 10 jumping jacks
10. Sprint followed by 10 push-ups
11. Sprint one forty-yard dash to finish the drill.
Workouts courtesy of http://www.artofmanliness.com/2009/02/10/5-conditioning-drills/
June 2017 Newsletter
It's summertime, and you know what that means: barbecues with family and friends! The problem is that plenty of your favorite BBQ spreads contain foods that are high in fat and added sugar, but don't fret! Try this kale chip recipe to substitute shoveling down a bag of potato chips. It is super easy, only takes 20 minutes to prepare and bake. Not only that, it is delicious and healthy! Check it out below!
Baked Kale Chips
•; 1 bunch of kale
•; 1 tablespoon olive oil
•; 1 teaspoon seasoned salt (or pepper)
1.; Preheat oven to 350 degrees. Line a cookie sheet with parchment paper.
2.; Carefully remove the leaves from the stems with a knife. Wash and dry kale.
3.; Drizzle kale with olive oil and sprinkle with salt and any other spice you'd like to add.
4.; Bake for about 10 to 15 minutes or until edges brown but are not burnt.
May 2017 Newsletter
While we patiently wait for football season to begin, many fans pass the time by hitting the golf course or driving range on a sunny summer day. This month is The Giants Foundation's 26th Annual Invitational Golf Classic. This event raises thousands of dollars for the Foundation and gives the players, both rookies AND veterans, the chance to challenge one another to a friendly game of 18 holes. Sponsors, coaches, front office staff and Giants alumni also attend to take part in raising funds for a great cause! What do you do in the summertime to stay active?
April 2017 Newsletter
An apple a day, keeps the doctor away! No, not the fruit, we meant our last year's first round draft pick Eli Apple. From April 27th – 29th,; the Giants will welcome new additions to the 2017 roster during the NFL Draft, which is being held in Philadelphia this year. However, while we are on the topic, does the famous rhyme, an apple a day keeps the doctor away, hold any truth to it?
According to the Health section of How Stuff Works, apples are composed of several fibers and nutrients that are beneficial to our health. Pectin, a soluble fiber, lowers blood pressure, glucose levels and levels of cholesterol in the body and is a key component within the fruit. Boron, a nutrient which makes up the apple, supports strong bones and a healthy brain. Quercetin found in the fruit, reduces the risk of cancer in the lungs and breasts in addition to neutralizing free radical damage, which has been implicated in age-related health problems such as Alzheimer's disease. Vitamin C is plentiful in apples, which helps maintain overall health throughout the human body. The fruit is also rich in phytonutrients, which fight damage from free radicals reducing the risk of heart disease, diabetes and asthma.
It is also important to know that apples can act as a toothbrush, cleaning teeth and killing mouth bacteria to eliminate tooth decay! So, when you finish munching on those buffalo wings and pizza bites at the draft party you attend this month, consider cleaning your palette and teeth with a delicious and crispy apple!
For more information and to read the full article, CLICK HERE
Workout of the Week
It's March, and in the football world, that means all the focus is on the NFL Scouting Combine and the upcoming draft. The combine is a multi-day "interview" for college athletes hoping for the chance to make it to the professional level to showcase their skills and abilities to each of the 32 NFL teams. Below are the drills that these athletes can expect at the combine – give them a try, and put your athletic abilities to the test! It makes for a great workout!
•; 40-yard dash – the fastest time record was set in 2008 at 4.24 seconds.
; o; In 2015, Landon Collins was a top performer in the 40 yard dash!
•; Bench press – the best set was recorded in 2011 at 49 reps.
; o; In 2015, Ereck Flowers was a top performer in the bench press!
•; Vertical jump – the best set was recorded in 2015 at 45 inches.
; o; In 2016, Sterling Shepard was a top performer in the vertical jump!
•; Broad jump – the best record set was in 2015 at 12 feet 3 inches.
; o; In 2016, Sterling Shepard was a top performer in the broad jump as well!
•; 3 cone drill – the best time record was set in 2011 at 6.42 seconds.
•; Shuttle run – the 20-yard best time was set in 2006 at 3.81 seconds, and the 60-yard best time was set in 2014 at 10.72 seconds.
; o; In 2013, Odell Beckham Jr. was a top performer in the 20-yard and 60-yard shuttle run.
You can read more about the NFL Scouting Combine HERE
February 2017 Newsletter
The month of February may make your heart flutter when thinking of your Valentine, but more importantly, it is also Heart Awareness Month. Around this time of year in Giants nation, we often find ourselves wearing our pajamas inside out, leaving a white crayon on the windowsill overnight or participating in the almighty 'snow dance' in hopes of waking up to a winter wonderland and receiving news of a snow day!
While we may be excited to toss on our favorite New York Giants beanie and head out into the snow to play, we know that eventually, we'll need to shovel the driveway and sidewalks first! It is important to be aware of the snow shoveling heart risks and the tips you can follow in order to stay healthy and safe.
Thanks to an article written by our friends at the American Heart Association, we can use these guidelines when shoveling or participating in any other strenuous winter activity!
•; Give yourself a break. Take frequent breaks to avoid overstressing your heart. Pay attention to how your body feels during those breaks.
•; Don't eat a big meal before or soon after shoveling. Eating a large meal can put an extra load on your heart.
•; Use a small shovel or a snow thrower. The act of lifting heavy snow can raise blood pressure during the lift. It is safer to lift smaller amounts. When possible, simply push the snow.
•; Learn the heart attack warning signs and listen to your body. Even if you're not sure it's a heart attack, have it checked out. Carry your cellphone in your pocket and call 911 immediately if you experience any signs of a heart attack.
•; Do not drink alcohol before or immediately after shoveling. Alcohol can increase a person's sensation of warmth and may cause you to underestimate the extra strain your body is under in the cold.
•; Consult a doctor ahead of time. Before you start shoveling, talk with your doctor if you have a medical condition, do not exercise regularly or are middle-aged or older.
•; Be aware of the dangers of hypothermia. Heart failure causes most deaths in hypothermia. To prevent hypothermia, dress in layers of warm clothing, which traps air between layers forming a protective insulation. Wear a hat because much of the body's heat can be lost through the head.
For more information and to read the full article, CLICK HERE
Workout of the Week
Even though the temperature has been dropping up here in Giants nation, there is no time to hibernate! We're trying hard to not let the chilly weather keep us from getting in our daily workouts, but in case we have a weak moment, here are some activities that double as a sweat factor and fun all at once that can help get everyone in the workout spirit!
•; Spin Class: Indoor cycling classes burn hundreds of calories as well as strengthen your butt, thighs, calves and core…. You had me at 'indoor'!
•; Rock-climbing: Rock climbing will increase your heart rate while you burn up to 650 calories an hour and as we know, works your legs, back, arm muscles and shoulders. But the real surprise? This exercises not only your physical strength but your mental strength as well!
•; Ice Skating: Ice skating tones the legs, core and butt and helps to improve coordination and balance. You can burn close to 500 calories per hour at a moderate pace, making for a fun and not too intense workout!
•; Boot camp: These military style workouts are designed to give a fast pace, high intensity, full-body training workout. While you may hesitate over this one for a minute, once you get started you'll forget it's winter with how much you'll be sweating!
•; Kick boxing: Kick boxing incorporates both cardio and conditioning where you'll tone your muscles rather than become bulkier. And if we start now, we'll be feeling great for the summer!
•; Trampoline: Visit an indoor trampoline park such as Sky Zone, and get your cardio in while having fun! 6 minutes of jumping on a trampoline is equivalent to running a mile! Who knew?!
CLICK HERE to Check out more
With the holidays fast approaching, we are all well aware that this time of year calls for the potential to overeat! The folks at Life Hack wrote a great article explaining some ways to help avoid overeating while also reminding us that we shouldn't feel defeated if we do! If we've been on the nice list all year, we can't beat ourselves up about landing on the naughty list a few times during the holiday season! Here's a quick summary and link to the article for you to enjoy!
6 Ways to Avoid Overeating During the Holidays
1.; Don't go to an event on an empty stomach
•; Eating a healthy snack or meal before can help to avoid indulging on everything in sight
2.; Change your mindset to "I can have it, but I don't want it"
•; Your mind is powerful thing and as you tell yourself you don't want it, you crave it less
3.; Drink Water
•; Hunger is often mistaken for dehydration. Drinking a glass of water will avoid eating too much
4.; Eat slowly
•; It takes 20 minutes for your brain to tell you that you are full. Chew slower and thoroughly, you will consume 10% less doing so
5.; Focus on protein
•; Eating protein before diving into the sweets helps minimize blood sugar spikes
6.; No need to be too hard on yourself for the holidays
•; We are human, and it's the holidays – don't consider this a slip-up!
> MORE INFO AT LIFEHACK.ORG
Workout of the Week
As we recognize the NFL's Salute to Service month, we thought we'd throw in a military-style workout to test our training abilities! For the past 5 years, the Giants have participated in the Maltz Challenge, a memorial workout event/salute to those who have been killed in action. The Maltz Challenge was named after Air Force MSgt Mike Maltz, who was killed during a rescue mission in Afghanistan, and the Giants are honored to host this event in his name each year. No money is raised or exchanged for this event – this is purely done as a tribute to those who were killed in action. The team loves coming to cheer on the participants, and now, you can see what it's all about!
Participants can choose to participate in the FULL or HALF challenge:
400 meter run
100 yard firemen's carry or 200 yard farmer's walk with 50 lb (men) or 25 lb (women) dumbells
50 knees to elbows
400 meter run
200 meter run
50 yard firemen's carry or 100 yard farmer's walk with 50 lb (men) or 25 lb (women) dumbells
25 knees to elbows
200 meter run
Recipe of the Week
We're sticking with the PINK theme for this newsletter in honor of Breast Cancer Awareness Month and are so excited to share the recipe to this No Bake Strawberry Milkshake Cheesecake. Not only does it look and sound absolutely delicious, but it is also extremely easy to make (did we mention NO BAKE?!), and why not continue to show your support for the NFL's A Crucial Catch campaign all month?! Dig in, and let us know what you think!
No Bake Strawberry Milkshake Cheesecake
Yields: 9-inch cheesecake
2 cups Oreo crumbs
1/4 cup butter
2 tbsp. sprinkles
24 oz. (three 8-oz packages) cream cheese, room temperature
1/2 cup sugar
1 tsp. vanilla
1/2 cup strawberry Nesquik powder mix (or similar strawberry milk powder)
1 tbsp. milk
8 oz. cool whip (or homemade whipped cream)
-additional Cool Whip for topping
-sprinkles for topping
1. Combine Oreo crumbs, melted butter and sprinkles.
2. Press into the bottom and halfway up the sides of a 9-inch springform pan. Set in refrigerator to firm.
3. Mix cream cheese, sugar, vanilla, strawberry Nesquik mix and milk together in a large bowl until smooth and well combined.
4. Gently stir in Cool Whip (or homemade whipped cream).
5. Pour filling into crust and smooth the top.
6. Refrigerate for about 5 hours or until firm.
7. Once firm, remove cheesecake from springform pan and decorate with additional Cool Whip and sprinkles.
8. Store in refrigerator until ready to serve.
> We got this AMAZING recipe from Life, Love and Sugar
Workout of the Week:
Beach bikini season may be over, but the most important season of them all is just beginning – football season! Being healthy includes taking care of both your body and your mind. Giants players know these two must come hand in hand in order to be their best on the field; maybe the rest of us should _fall_into this mindset too this month. As explained by Fitness Magazine, the mind, body and spirit may be the most overlooked and underappreciated components of a person's well-being. Luckily, if you follow these few quick and easy tips, you will be well on your way to feeling more energized and ready to tackle any situation that stands in your way.
•; Breathe deeply - take the time to inhale and exhale for two to three seconds throughout the day
•; Expose yourself to 20 minutes of sunlight or outdoor time at some point in your day
•; Eat "good fats" such as tuna, salmon, flaxseed oil, walnuts and beans
•; Do not overanalyze situations, don't fret the little things
•; Laugh. Laughing lowers stress and boosts your immune system
> CLICK HERE FOR MORE INFO
Recipe of the Week
Now that the team is back for the football season and our cafeteria is in full swing, we get to enjoy some of the perks of working with professional athletes! One of these perks is being able to indulge in some of the healthy, nutrient-packed and energy-boosting meals that the players eat every day.
While there are many, one of our favorites is a simple yet completely satisfying snack known as Energy Bites, and as usual, our kitchen staff from FLIK Hospitality Group never disappoints. Executive chef Angelo Basilone and director of wellness Nicole Feneli whipped up this yummy creation that has been a HUGE hit with our players, and we are sharing it exclusively with you! They are made fresh by FLIK's front of the house supervisor Mindy Hassert and have quickly become the favorite snack in the building. This particular Energy Bite is Trail Mix themed and has all the goodies you'd want to get you feeling energized! Check out the recipe below:
Trail Mix Energy Bites
½ cup whole almonds
½ cup tiny twist pretzels
1 cup Rice Krispies cereal
½ cup creamy peanut butter
½ cup semi-sweet chocolate chips
1/3 cup honey
1/3 cup dried cranberries
¼ cup wheat germ
1 tbsp chia seeds
½ cup vanilla whey isolate protein powder
1 tbsp water
1. Place almonds and pretzels in food processor and pulse until rough chopped.
2. Mix almonds, pretzels and remaining ingredients (either by hand or in mixer with paddle) until well combined.
3. Using 1 fl oz scoop, portion and roll into balls.
4. Hold in freezer until ready for service.
Recipe of the Week
Ever wonder how to make that cauliflower crust pizza that everyone keeps talking about?! It's healthy, easy to make and delicious, and we're here to show you how to do it! While New York is famous for many things, one of our favorites, of course, is pizza, and with our healthy spin on this Big Apple classic, we know you'll love it! Check it out below:
1 head cauliflower, stalk removed
½ cup shredded part-skim mozzarella
¼ cup grated Parmesan
½ teaspoon oregano
½ teaspoon kosher salt
¼ teaspoon garlic powder
2 eggs lightly beaten
1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
2. Pulse small pieces of the cauliflower in a food processor until fine. Heat in a covered bowl in the microwave for 3 1/2 minutes.
3. Wrap up the cauliflower in a clean dish towel or paper towels and twist to squeeze out any excessive moisture – it's HOT, be careful not to burn your hands!!
4. Combine the cauliflower with the mozzarella, Parmesan, oregano, salt, garlic powder and eggs.
5. Transfer to the center of the parchment-lined baking sheet and spread out into a circle (like a pizza crust!), square or whatever funky shape you'd like!
6. Bake for 20 minutes. Add your favorite toppings and bake for an additional 10 minutes.
The New York Giants recently received a nice weight room upgrade – almost all of the equipment was replaced with new and more efficient machines, and we can't wait to show you next month in our Insider Access series. Our players are certainly excited about the new gym equipment and getting back into their work out routine, but for them, it's become second nature because they work out all the time. Unfortunately, it's just not like this for all of us out there!
For a lot of people, it's a difficult task for many reasons… maybe they're unsure of how to use some of the equipment, or maybe they're scared they're going to get hurt, or maybe they really just don't feel like it. It's not always easy to find that motivation, so we asked a few of our players what moves them to work out (outside of their mandated workout programs for the team) and what makes it fun for them because maybe, just maybe, it will move you, too!
Devon Kennard #59: "You can't be great if all you do is what is mandatory. If you want to take the game to the next level, you have to do what is necessary not what is mandatory so that means putting in extra work!"
Brad Wing #9: "The better shape you are in, the better you perform. You are constantly trying to better yourself so in order to do that you have to increase workouts. Also, July 4th weekend on the beaches is a big motivation!"
Rashad Jennings #23: "God can give, God can take. It's a humbling opportunity to be here in the NFL. It's not an obligation - it's a privilege. I know there's always someone trying to take my spot and trying to be better than us. It makes you want to work hard because you're a competitor – that's the human nature of us and so I got a lot to prove, and nobody in the organization can hold me to a higher standard than I hold myself. Now what makes working out fun? Music makes it fun… got to have music – all kinds of music. Putting myself in that mental state of motivation is always fun for me. And if we're doing an exercise for 30 seconds, I'm doing it for 35!"
Shane Vereen #34: "I never want to get too far out of shape because then getting back into shape is even worse! Plus I love food and I love eating, so to allow myself to eat what I want, I must work out!"
Recipe of the Week
With summer right around the corner, we wanted to find a recipe that's healthy and refreshing for these hot sunny days to come!
These Yogurt-and-Spice Grilled Chicken Skewers are so easy to make, gluten free and loaded with protein. We found this recipe on Health.com and love it – want to make it even healthier? Just use fat-free sour cream and fat-free yogurt. Check it out below:
1/3 cup honey mustard
2/3 cup reduced-fat sour cream
1 cup plain low-fat yogurt
1 teaspoon paprika
1 teaspoon onion powder
1 teaspoon garlic powder
½-1 teaspoon chili powder
¼ teaspoon ground cayenne pepper
½ teaspoon salt
1 ½ pounds skinless, boneless chicken breasts, trimmed of visible fat
12 metal or wooden skewers
1. For the dipping sauce, mix the honey mustard and sour cream in a small bowl. Cover and refrigerate until needed. This sauce can be made up to 2 days in advance.
2. In a small bowl, whisk together all marinade ingredients; set aside.
3. Cut each chicken breast lengthwise into 4 long, thin strips. You should end up with about 12 strips. Place the strips into a gallon-size zip-top plastic bag. Pour the marinade mixture over the chicken, and close the bag. Then flip the bag a few times to ensure that all pieces are coated with marinade, and refrigerate for at least 4 hours or overnight.
4. When ready to cook, transfer the chicken to a colander to drain off excess marinade. With clean hands, skewer each piece of chicken, threading it onto the end of a skewer. Continue until all of the chicken pieces are skewered.
5. Preheat the grill or grill pan to medium heat. Cook for about 2 1/2 minutes on each side, testing chicken for doneness before serving (meat should be opaque). Transfer skewers to a clean platter.
6. Remove the chicken from the skewers, if desired. Serve chicken while hot with the dipping sauce alongside.
Workout of the Week:**
About a year ago, a few female Giants employees stumbled upon a workout program that quickly spread around the halls of the Giants training facility. The program is called the Bikini Body Guides or BBG created by Australian trainer and fitness goddess Kayla Itsines. With over 4 million loyal followers from around the world, we couldn't help but give it a try and sure enough we were hooked.
Kayla's BBG program defies the odds of your standard workout program. Her workouts are different, challenging and only take up 30 minutes of your day! The best part about it is they're not necessarily all about losing weight – they're about learning to have better wellness habits and feeling healthier each day. The BBG community is filled with women who inspire, motivate and challenge themselves and each other to be the very best they can be.
Here's a quick look at what you can expect from the BBG program:
•; BBG 1 is composed of 12 weeks of workouts, with BBG 2 reaching 24 weeks
•; Kayla encourages you to do one of her workouts on Monday, Wednesday and Friday with the days in between to include walking or running
•; Each workout session is only 30 minutes long, but boy do they make a difference!
•; For one 30 minute workout, you do 4 rounds of exercises
•; Each round is 7 minutes long (use the timer on your phone!) and take a 60-90 second break in between – that half hour will fly by and you'll be done before you know it!
•; On off days, she explains that even just taking a 35 minute walk will make a huge difference and remembering to stretch crucial
•; The BBG program also has a healthy eating component, but this isn't your ordinary diet
•; Kayla wants you to EAT! You'll be eating 5 times a day (3 meals and 2 snacks in between) and are given tons of recipes to choose from
•; She teaches you which foods are better to eat and why eating a variety of foods is important – AKA carbs are good, just some are better than others
•; The whole idea is that if you change your eating habits to include healthier foods and eat 5 times a day, you'll rev up your metabolism and burn fat quicker than just eliminating certain foods that are generally unhealthy
•; Plus, you'll be regularly working out and just like that, your body will begin to change and your mind will accept this healthier new way of life
If you are looking to get involved with the BBG program, join our team by using the hashtag #NYGBBG! To get the guides and learn other information, visit www.kaylaitsines.com and make sure to follow Kayla on Instagram and Twitter @kayla_itsines. Let's start a "Giant" movement within the Women's Club community and achieve our fitness and wellness goals together!
Recipe of the Week
February is Heart Month and not because it's Valentine's Day. Heart disease is the leading cause of death in women, however, it's 80% preventable so spreading awareness, especially during the month of February, is crucial.
We did some research with Giants nutritionist Tara Ostrowe and came up with 15 of our favorite heart-healthy foods that you can easily incorporate into your everyday diet. We also made a meal plan example including all of those foods for you to try out! Check it out below:
15 HEART-HEALTHY FOODS
•; Oatmeal: helps lower cholesterol and stabilize blood sugar levels
•; Blueberries: contain anthocyanins, which dilate blood vessels and help to decrease blood pressure
•; Cantaloupe: rich in potassium, which may help lower blood pressure and the risk for stroke
•; Avocado: helps raise levels of HDL (good cholesterol) while lowering LDL (bad cholesterol) levels
•; Tomato: contains lycopene, which is associated with cardiovascular health
•; Red Bell Peppers: contain so many antioxidants, that one red bell pepper has 3 times the amount of Vitamin C that an orange does!
•; Chickpeas: rich in folic acid which exert protective effects on the heart
•; Edamame: foods that contain soy protein may reduce the risk of coronary heart disease
•; Olive Oil: antioxidants help protect blood vessels and other components of the heart
•; Walnuts: high in omega-3 fatty acids
•; Almonds: has lots of vitamin E, which helps lower bad cholesterol
•; Salmon: contains omega-3 fatty acids, which have been associated with reducing heart disease risk
•; Broccoli: loaded with antioxidant vitamins A and C and its green color helps free your body of potentially harmful compounds
•; Baby Carrots: rich in the antioxidant beta-carotene, which promotes a healthy heart
•; Dark Chocolate: chocolate is made from the plant, cacao, which is rich in flavanols that can help prevent blood clots and lower your blood pressure. Dark chocolate contains the least amount of sugar, which is important when it comes to heart health!
BONUS: HEART-HEALTHY DRINK!
•; Red Wine (in moderation, of course!): contains polyphenols (resveratrol) which helps increase good cholesterol, decrease bad cholesterol and reduce inflammation
Breakfast: Oatmeal with blueberries
Lunch: Kale salad with grilled chicken, avocado, tomato and red bell peppers. For a vegetarian option, add chickpeas, edamame and pumpkin seeds for some protein and extra nutrition boost. Drizzle with olive oil and vinegar. Throw in a ½ cup of quinoa on the side, as whole grains are good for your heart as well
Snack: Almonds and/or walnuts
Dinner: Salmon with broccoli, baby carrots, brussel sprouts and a ½ cup of farro. Add a glass of red wine!
Dessert: Dark chocolate – and you've got yourself one heart-healthy day! Enjoy it!
For more information about healthy hearts, check out our NFL partner, the American Heart Association at www.heart.org.
Workout of the Week:
Since its inception in August of 2014, The Giants Women's Club has aimed to give its members an authentic, behind the scenes look at everything that surrounds the New York Giants. As we know, being a New York Giant is much more than just playing football. Our players are extremely active in the community, are constantly adopting healthy eating habits and maintain a solid fitness program to keep them in shape. Our members have had a blast being a part of the team at our different events and our most popular event series, Workout Wednesday, has proven to be quite the hit over the last year and a half. For those of you who can't make it to our Workout Wednesday events, we wanted to give you a little taste of the ways in which we challenged ourselves this year and stepped outside of our comfort zones with different types of workouts – for this new year, we challenge YOU to take part in something new as well and think of us as you do it! Good luck!!
CrossFit: We kicked off 2015 with a CrossFit event hosted by Exit 153 CrossFit at the Quest Diagnostics Training Center. A few of us were nervous, as we had heard how intense CrossFit was, but we had so much fun while working out so hard that before we knew it, the entire workout was over! The important part about CrossFit was that we learned how to properly do some of the basic workouts that we didn't know we were doing wrong all along. Who knew that there was a right way to do pushups?! We certainly didn't and we're glad Exit 153 CrossFit was there to teach us and challenge us! Want to try it out? Contact Karen at Exit 153 CrossFit by clicking here: www.exit153crossfit.com.
Jiu-Jitsu Self-Defense: Talk about learning a lot, you can't imagine how much we learned at Jiu-Jitsu! The instructors from Cutting Edge Brazilian Jiu-Jitsu spent the hour discussing the basics of self-defense and how important these techniques can actually be. Not only did this open our eyes to the staggering statistics surrounding domestic violence and assault, but we learned that with proper instruction, we can find ways to handle ourselves when put in a violent situation and feel confident in getting away unscathed. We're so thankful for these valuable lessons and tough workout!
Yoga: Once the football season officially started in September, we had a very relaxing evening at Yoga on the Field held by Danielle Maoli from Danielle Maoli Yoga & Wellness. Did you know that our players take a yoga class once a week as well?! We are always excited to take part in the same activities that our players do, especially the ones that allow us to finally relax and let go! For more information on Danielle and learning about yoga, check out her website here: www.daniellemaoli.com.
SHRINK SESSION: Here's a shout out to our New York City ladies who came to our first Workout Wednesday event in the Big Apple! We were so lucky to have the extremely popular Erin Stutland, creator of the SHRINK SESSION workout, on hand to teach the class, which combines cardio-dance, kickboxing, yoga and meditation in an intense but fun workout! The huge benefit here? That you get an amazing workout, but also leave feeling happy, confident and in control of your life, as this workout mixes in positive affirmations and mantras to get your mind right as well. While her classes sell out in NYC each week, she luckily has her workouts on DVD. Check it out here: www.shrinksessionworkout.com.
Recipe of the Week
Just because it's December and the weather is changing, doesn't mean we'll stop our tailgating fun on game day!
There are not many things more satisfying than some delicious hot chocolate on a cold, wintery day and we've found the perfect hot chocolate recipe that's actually healthy – add it to your tailgate menu and watch it warm everyone right up! Check it out below:
HEALTHY HOT CHOCOLATE
Makes 1 cup
1 cup, plus 1-2 tablespoons milk of choice
2 teaspoons unsweetened cocoa powder
1 teaspoon raw sugar
¼ teaspoon vanilla extract
•; Place milk in a small pot over medium low heat.
•; Meanwhile, place cocoa powder, sugar and extra tablespoon of milk in a small bowl. Whisk until a paste/thick mixture forms and powder is absorbed. Add additional tablespoon of milk, if needed.
•; Whisk cocoa mixture into milk mixture. Heat till hot but not boiling. Stir in vanilla extract.
•; Pour into a mug and sprinkle with cinnamon, if using.
•; Serve and enjoy!
•; The directions above are for a stovetop preparation, but you can just as easily make this in the microwave.
•; Multiplies easily if you need more than a single serving.
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Workout of the Week:
With the holiday season right around the corner, we researched some quick and easy workouts that can help work that little extra holiday weight off!
We know everyone is busy – especially during this time of the year – so this 5-minute leg-toning workout won't deter you from your daily routine and whatever else may come your way!
Thanks to Rashad Jennings and Markus Paul for creating this awesome video for us – enjoy!
Recipe of the Week
It's tailgating season and we all know Giants fans throw the best tailgates with the best food! Here is an easy, healthy recipe to cook up for your next big tailgate or game day party – and, it's a favorite over here at the Giants!
Check it out below:
CHILE CON QUESO
Makes 4 cups
Total time: 20 minutes
2 teaspoons extra-virgin olive oil
1 medium onion, chopped
2 cloves garlic, minced
½ cup pale ale OR other light-colored beer
1 ½ cups low-fat milk, divided
3 tablespoons cornstarch
1 ¾ cups shredded sharp cheddar (orange)
1 10-ounce can diced tomatoes with green chiles, drained OR 1 ¼ cups petite-diced tomatoes, drained
2 tablespoons lime juice
1 teaspoon salt
1 teaspoon chili powder
Cayenne pepper to taste (optional)
¼ cup sliced scallions
2 tablespoons chopped fresh cilantro
•; Heat oil in a large saucepan over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, 4 to 5 minutes. Add beer and cook until reduced slightly, about 1 minute. Add 1 cup milk and bring to a simmer.
•; Meanwhile, whisk the remaining ½ cup milk and cornstarch in a small bowl. Add to the pan and cook, stirring vigorously, until bubbling and thickened, 1 to 2 minutes. Reduce heat to low, add cheese and cook, stirring, until melted. Stir in drained tomatoes, lime juice, salt, chili powder and cayenne (if using). Serve warm, garnished with scallions and cilantro.
•; Cover and refrigerate for up to 3 days. Slowly reheat on the stove over medium heat or on Medium in the microwave.
84 calories, 5 g fat (3 g saturated fat, 2 g monounsaturated fat), 14 mg cholesterol, 5 g carbohydrates, 4 g protein, 0 g fiber, 307 mg sodium, 36 mg potassium
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Workout of the Week:
Now that the football season is here and our players are back in full workout mode, we asked what their favorite part of working out is and almost all of them said stretching! They all stressed the importance of getting a good stretch in both before and after working out to not only help eliminate injuries, but to also get your body feeling warmed up and healthy. We asked Markus Paul, the Giants assistant strength and conditioning coach, to put together some pre and post workout stretches for us. Check them out here:
PRE & POST WORKOUT STRETCHES
Stretching exercises are designed to improve the range of motion an athlete has at a particular joint or group of joints. Having adequate flexibility allows the athlete to perform fluid, coordinated movements by decreasing their own internal resistances to movement.
CONSISTENT PRE & POST-WORKOUT STRETCHING CAN HELP PREVENT LONG-TERM INJURIES.
UPPER BODY STRETCHES
Chest and Anterior Deltoid Stretch
Stand an arm's length away from a wall facing sideways. Extend the arm that is closest to the wall so that your hand is flat on the wall. While keeping your hand pressed flat against the wall turn your chest away from the wall.; You should feel a stretch in your chest and the front of your shoulder. Hold that stretch for about 20-30 seconds. Do this 2 times then do the opposite side.
Posterior Deltoid Stretch
Stand with one arm extended out in front of you. Take the hand of your opposite arm and put it on the elbow of the extended arm. Pull the extended arm across your chest until you feel a stretch in the back of your shoulder. Hold that stretch for about 20-30 seconds. Do this 2 times then do the opposite side.
Latisimus Dorsi Stretch
Put one arm on top of your head.; Take the hand of your opposite arm and put it on the elbow of the arm that's on top of your head. While holding the arm, lean away from the arm until you feel a stretch in the outer portion of your upper back. Perform this stretch for about 20-30 seconds. Do this 2 times then do the opposite side.
LOWER BODY STRETCHES
In a sitting position, bring the heels and balls of your feet together. Sit up straight and gently press your knees toward the floor by bending forward and using your elbows to push down your knees. You should feel a deep stretch in your groin, glutes, hamstrings, and lower back. Perform this stretch for about 20-30 seconds. Do this 2 times.
Standing in place, and using a chair or wall for support, bend or flex one of your legs by bringing your heel up towards your butt. Grab the ankle of the flexed leg, and gently pull. Hold the stretch for about 20-30 seconds. Do this 2 times then do the opposite side.
Stand with your feet together and your hands flat against the front of your legs. Slowly slide your hands down your legs until you feel a stretch in the back of your upper legs. Hold the stretch for about 20-30 seconds. Do this 2 times.
Lean up against a wall, or another stationary object that can support your body weight, at a 60 degree angle with your arms stretched out in front of you. Both legs should be straight. While keeping one leg straight with the heel on the floor, bring the opposite foot up about half way between the wall and the foot of the opposite leg and place it flat on the floor. Gently move your hips forward and keep your back flat until you feel a stretch in your calf. Hold the stretch for about 20-30 seconds. Do this 2 times then do the opposite side.
Recipe of the Week :
Summer may almost be over, but we still have a few healthy recipes up our sleeves that are helping the team get over those end-of-summer blues! Check out one of our favorites below:
MANGO, BANANA AND ALMOND MILK SMOOTHIE WITH CHIA SEEDS
Makes 1 serving
Put the mango and banana in a Ziploc bag in the freezer a few hours before so that they're frozen
¼ mango, peeled, then frozen
½ banana, peeled, then frozen
1 cup unsweetened almond milk
2 teaspoons chia seeds
¼ teaspoon vanilla extract
Cut the banana and mango into large chunks then add all ingredients to a high speed blender and puree until smooth (about 1 minute)
257 calories, 12.7 g fat (1.1 g saturated fat), 37.5 g carbohydrates (14.8 g fiber, 16.3 g sugars), 7.7 g protein, 183 mg sodium, 0 g cholesterol
Workout of the Week:
Below are some awesome lower body exercises that you can do in the comfort of your home – time to get ready for the summer! Markus Paul once again made sure to provide workouts for the women who might not be able to get out of the house 3 or 4 times a week to visit the local fitness center. The following exercises can be done at your home with little to no equipment use needed. In the instance where a dumbbell is suggested, a large caned good item (soup, baked beans, chicken broth, etc.) could be used in its place.
LOWER BODY EXERCISES
(A dumbbell could be held to add resistance to the squat, groin and quadriceps exercises.);
Assisted Body Weight Squats -; Stand with your feet shoulders width apart in front of pole or rail. Hold on to the pole or rail and squat down as though you are sitting into a chair. Squat down to a depth that is comfortable for you, then stand up to the starting position. *Make sure you keep your head and chest up (good posture) as you go down and stand up.
Body Weight Squats -; Stand with your feet shoulders width apart. Squat down as though you are sitting into a chair. Squat down to a depth that is comfortable for you, then stand up to the starting position. *Make sure you keep your head and chest up (good posture) as you go down and stand up.
Step Ups -; Find a sturdy chair, box or table that is about 12-18 inches tall, that you can stand on. Stand in front of the object with one foot on top of it and the other on the floor. Use the one foot that is on top of the object to stand onto the object. Lower yourself back to the starting position. Switch legs once you complete the specified number of repetitions on the first leg.
Groin: Inside of the leg.
Side-to-Side Squats -; Stand with your feet spread about 1 foot outside of your shoulder width. Squat down to the RIGHT, shifting your weight to the heel of your foot. (Make sure that your knee does not shift forward pass your toes.) Push yourself back to the starting position. Repeat the same movement to the LEFT, shifting your weight to the heel of your foot. Push yourself back to the starting position. Continue this alternating side to side squatting movement.
Lateral Push Back Lunge -; Stand with both feet together. Take one big side step directly to your RIGHT, then push yourself back to the starting position. Repeat that motion until you complete the specified number of repetitions. Take one big side step directly to your LEFT, then push yourself back to the starting position. Repeat that motion until you complete the specified number of repetitions. A dumbbell could be held to add resistance.
Partial Squats -; Find a sturdy chair, box or table that is about 12-18 inches tall, that you can stand on. Stand in front of the object, with you RIGHT side facing the object.; Step up onto the object with your right foot on the object and your left hanging off of the front of it. Squat down about 6 inches with the right leg then return to the starting position. Repeat that motion until you complete the specified number of repetitions, then face the opposite direction and do the same for the LEFT leg. (The bottom step of a staircase is another option, also.)
Hamstrings: Back of the leg.
Straight & Bent Leg Bridges -; Lay on you back in front of a chair, box or table about 12-18 inches tall, with your feet towards the object. Put your feet on top of the object with your heels near the front edge of it. With feet on top of the object, raise your butt up off of the floor as high as you can, keeping your legs stiff (straight).; Bent Leg Bridges are done exactly the same way except your legs are bent when you start and finish the movement.
Single Leg Bucks - While lying on your back with one knee bent so that the foot is on the ground close to the butt and the opposite leg lifted straight up between 45 and 90 degrees to the ground, push down through the foot on the ground and raise hips until they are in a straight line with the knee and shoulders, then return to the starting position.
Bird Dogs - Position yourself on all fours with the back and head in neutral position. Extend one leg and the opposite arm until they are both straight and parallel to the ground. Hold for an eight second count and then return to the starting position. Perform movement with the other arm and leg. Repeat movement for the designated repetitions. Do not allow the hips to rotate during extension. Keep the back flat front to back and side to side. Bird Dogs may also be done with a physio ball under the stomach with hands and toes touching the ground.
Superfood of the Month:
SUPERFOOD OF MONTH:; BUTTERNUT SQUASH
By: Tara Ostrowe, MS, RD, New York Giants Team Nutritionist
The peanut shaped butternut squash is a type of winter squash that is deliciously sweet in flavor and packed with an abundance of powerful nutrients. Butternut squash has a bright orange flesh and is rich in antioxidant beta-carotene similar to a sweet potato, yet it only has half the amount of calories and carbohydrates as its counterpart.;
For only 70 calories per cup, this superfood provides around 450% of your daily vitamin A, 50% of your daily vitamin C, 13% of your daily vitamin E and a range of B vitamins for overall preventative health.; It is also rich in potassium, calcium and magnesium, all of which play vital roles in heart and bone health and general wellness.
Preparation of a butternut squash for a meal or snack is quite versatile. It can be roasted, toasted, mashed, pureed for soups or act as the main star of a soufflé or casserole. Therefore, this fall and winter give your body an immune boost by incorporating butternut squash into your mealtime repertoire.
To help get you started, here's a delicious recipe for Roasted Butternut Squash (yields approximately 4 – 1 cup servings).
1 butternut squash, cubed or 1 package of pre-cut butternut squash
1.5 tablespoon of olive oil
1 teaspoon of cinnamon
1 tablespoon of brown sugar (honey can be substituted if preferred)
1.; Preheat oven to 400 degrees F
2.; Cut butternut squash into cubes; (you can often find pre-cut butternut squash in supermarkets and that works well too)
3.; Toss squash in olive oil, cinnamon and brown sugar
4.; Spread the cubed pieces evenly in a baking dish that was sprayed with cooking spray and cover with foil
5.; Roast at 400 on the middle rack for 15 minutes, remove foil and then roast for an additional 20 minutes
123 calories, 5g fat, 1g saturated fat, 20g carbohydrate (3g fiber, 6g sugar), 1g protein,; 7mg sodium,; 508mg potassium, 0mg cholesterol, 298% vitamin A, 49% vitamin C, 8% calcium, 7% iron
Workout of the Week:
Below are some great workouts that assistant strength and conditioning coach, Markus Paul put together for our members. Once again, these are workouts designed for those who might not be able to get out of the house 3 or 4 times a week to visit the local fitness center. The following exercises can be done at your home with little to no equipment use needed. In the instance where a dumbbell is suggested, a large canned good item (soup, baked beans, chicken broth, etc.) could be used in its place.
Upper Body Exercises
Wall Push Up - Stand arms-length away from a wall, with arms outstretched on the wall. Allow your arms to bend so that your body moves toward the wall until your face is about 1 inch from the wall (make sure that your elbows are pointing 'out' once you reach this position). Push your body away from the wall until your arms are fully extended.; Return to the starting position.
Modified Push Up - Lie face down on the floor in the prone position with your elbows bent and your palms on the floor beside your chest. Curl your feet off of the floor about 8 inches, towards your buttocks and keep them there during the push-up. Extend your arms, pushing your body up, until your arms are fully extended. Return to the starting position.
Regular Push Up - Lie face down on the floor in the prone position with your elbows bent and your palms on the floor beside your chest. Keep your legs straight, toes on the floor and your body stiff, like a board. Extend your arms, pushing your body up, until your arms are fully extended. Return to the starting position.
Shoulder Press - Take a light weight dumbbell in each hand (a large canned good will work if you do not have dumbbells). Hold the dumbbells above your shoulders, with your palms facing forward, then fully extend your arms above your head. Return to the starting position.
Shoulder Raises - Take a light weight dumbbell in each hand (a large canned good will work if you do not have dumbbells). Hold the dumbbells at your side with your palms facing your legs. While keeping your arms straight, raise the dumbbells forward until they reach your eye-level. Return to the starting position.
Biceps: Front of the arm
Arm Curls - Take a light weight dumbbell in each hand (a large canned good will work if you do not have dumbbells). Hold the dumbbells at your side with your palms facing forward. Pull the dumbbells towards your shoulders while keeping your upper arm pressed against your rib cage. Return to the starting position.
Triceps: Back of the arm
Tricep Extensions - Take a light weight dumbbell in each hand (a large canned good will work if you do not have dumbbells). Hold the dumbbells above your head with palms facing inside, towards each other. Lower the dumbbells to the shoulder area while keeping the elbows pointing up, towards the ceiling. Once dumbbells reach the shoulder area, extend them upwards and back into the starting position.;
Latissimus Dorsi: Upper back
Dumbbell Row - Take a light weight dumbbell in one hand (a large canned good will work if you do not have dumbbells). Lean forward with the opposite hand resting on a chair or table and flatten the back by sticking out the chest. Pull the dumbbell to the chest so that the elbow moves past the back then return to the starting position. When the set is complete, switch hands and repeat the movement from the opposite side.
Recipe of the Week:
We are loving this recipe that our nutritionist Tara gave to us – healthy and easy to make. While it may seem like your standard Greek Salad, the different nutritional benefits that Tara has worked into it will leave you feeling great! Enjoy!
GREEK SPINACH SALAD WITH GRILLED CHICKEN
1/2 medium red bell pepper, cut into 1/2 inch pieces
1/2 medium green bell pepper, cut into 1/2 inch pieces
1/2 medium seedless cucumber, peel and cut into 1/2 pieces
6 grape tomatoes, cut into halves to make 10 total halves
1 ounce feta, crumbled (about 2 tablespoons)
1 tablespoon lime vinaigrette
2 cups raw spinach washed and drained
5 kalamata olives
1/4 pound grilled skinless chicken breast
1/4 red onion, cut in thin rings
1/4 lb / 4oz skinless chicken breast
1/8 tsp of salt
1/4 minced garlic clove
1/4 tsp of freshly ground black pepper
1 tsp of extra virgin olive oil
1 tsp of fresh lemon juice
Organic cooking spray
Put grill pan on stovetop and spray with cooking spray. Combine chicken, olive oil, garlic clove and lemon juice in a large zip-top bag and allow chicken to marinate in the refrigerator for 30 minutes.; After 30 minutes, remove chicken from the bag and sprinkle evenly with the salt and pepper.; Place chicken on grill pan and cook each side for around 6 minutes each.; After chicken is cooked, dice chicken and set aside for salad.
While chicken is cooking, cut bell peppers, grape tomatoes and cucumbers.
In a mixing bowl combine all ingredients and toss to combine. Transfer to a bowl or plate and top with diced grilled chicken breast and serve.; Add oil and vinegar or your favorite Greek dressing.
372 calories, 17g fat, 5g saturated fat, 21g carbohydrate (7g fiber,; 8g sugars), 33g protein,; 863mg sodium,; 1132mg potassium, 90mg cholesterol, 160% vitamin A, 270% vitamin C, 19% calcium, 18% iron
This simple to prepare salad is a more nutritionally rich take on the traditional Greek Salad.; The spinach base provides healthy servings of vitamin A, vitamin C, vitamin K, folate, fiber and potassium.; The bell peppers and the tomatoes add to its high vitamin C content, while giving it a splash of color.; The chicken adds an additional 28g of lean protein, which will help keep your appetite satiated for a longer period after the meal.
Workout of the Week:**
For our "Workout of the Week" this week, we are kicking off October with a CrossFit inspired workout by Karen Agrifolio, owner of Exit 153 CrossFit in Fairfield, NJ. As a working mom herself, Karen realizes that sometimes getting to the gym just will not fit into everyone's schedule. These workouts are easy to do in the comfort of your own home and don't require any fancy equipment. It's never too late to get in shape and with these at-home exercises, there's no excuse! You can do it!
Before you jump into this workout, be sure to warm up and stretch as needed. Jumping jacks, running in place, sit ups, arm circles, toe touches, etc. are all good exercises to warm up with.
Set your timer to 15 minutes. Complete as many rounds as possible of the following 3 exercises in that time:
Workout of the Week
• 10 Hand Release Push Ups
• 10 Walking Lunges
• 10 Burpees
• Push Ups can be performed on your knees. Lower yourself to the ground, quickly lift your hands off floor, and then push up keeping elbows tucked in tightly to your body.
• If you'd like to challenge your balance, core strength and shoulders, hold a dumbbell, or any kind of weight, over your head while lunging.
• There is no wrong way to do a Burpee. Simply lie on the floor and get up and jump with hands over head! Jumping your feet out and in for the Burpees may challenge you a bit more than walking feet out and in.
• See pictures for additional help!
Recipe of the Week:
To help celebrate our win last night, our nutritionist Tara has created the recipe for a Big Blue Smoothie – hope it helps get you in the Giants spirit for the game this Thursday! Enjoy!
Big Blue Smoothie:
1/2 cup of frozen, unthawed blueberries
1/2 cup of almond milk
1/3 cup of low fat Greek Yogurt
1 teaspoon of chia seeds
1 small banana
4 ice cubes
Add all ingredients to blender.; Liquefy ingredients.; Takes approximately 5 minutes.
234 calories, 5g of fat (1g of saturated), 41g of carbohydrates, 10g of protein, 102mg of sodium, 495mg of potassium, 5mg of cholesterol, 8% vitamin A, 18% vitamin C, 13% calcium, 5% iron
The Big Blue Smoothie makes for a delicious breakfast on the go, afternoon snack, post-workout recovery or a fun addition to a Giants tailgate.; It provides 10g of protein and 6g of fiber to keep you energized and satiated.; Besides from giving this smoothie its blue color, the blueberries are antioxidant and vitamin rich.; They provide you with a good source of vitamin C, vitamin K, vitamin B6, fiber, manganese, flavonoids, and anthocyanin. The chia seeds in the shake, being rich in omega 3 fatty acids, can help decrease inflammation and can give you a heart health boost. The banana, almond milk and yogurt ingredients provide a favorable dose of potassium, which plays an important role in heart, kidney and bone health.
Workout of the Week:
We were so excited to sit down with Giants assistant strength & conditioning coach Markus Paul to bring you the "Workout of the Week" on the Blog. Markus is in his 8th season with the Giants and was with the team during our Super Bowl seasons of 2007 and 2011. He played football for both the Chicago Bears and the Tampa Bay Buccaneers and has been a strength and conditioning coach in the NFL since 1998. Let's just say, we fully trust his ability to give us amazing and challenging workouts designed specifically for women! Check out Markus' workout for this week below.
Front Planks on Forearms or Hands
Start with 3 sets of 15-30 seconds. If you can do more, increase the time.
•; The person lies in a prone position and then places either the forearms flat on the ground or the hands with elbows extended as in the completion of a push-up. The person's weight is supported on the forearms/hands and the toes. The rest of the body does not touch the ground.
•; Key coaching points are that the joints of the shoulders, hips, knees and ankles are in a rigid and linear plane. The entire area of the torso is firm.
•; Resistance can be added by having a partner place a bumper plate on the scapula of the back. The partner should stay with the athlete working until the set is completed so that the bumper plate can be removed.
Side Planks on Forearm or Hand
Start with 3 sets of 10-20 seconds on the left and right sides. If you can do more, increase the time.
•; The person lies on her side and one foot rests on top of the other. The athlete boosts her body off of the ground with either the forearm or hand on the ground. If the hand is on the ground, then that same elbow is extended.
•; Key coaching points are that the joints of the shoulders, hips, knees and ankles are in a rigid and linear plane. Squeeze the gluteus muscles together to prevent the hips from poking back and eliminating the linear joint position. The entire area of the torso is firm.
Why is this important?
Having a strong core (low back, oblique & abdominal muscles) is important for those who want to live an active lifestyle. Most of the movements made by a person during physical activity should be made from a stable and fixed center. Poor core strength can contribute to postural problems which could predispose a person to low back and hamstring injuries. These plank exercises are designed to strengthen the body's core muscles.
Recipe of the Week:
We are excited to launch our very first Recipe of the Week featuring a healthy and easy to manage recipe from Giants Nutritionist, Tara Ostrowe. Tara works closely with the strength and conditioning, medical and dining staff to help the New York Giants improve overall athletic performance and was on the staff for the Super Bowl winning Giants in 2011. Tara is also the team sports nutritionist for the New York Red Bulls (Major League Soccer) and is the sports nutrition consultant for AS Monaco FC, the French Ligue 1 football team in Monaco.
In addition, Tara has a successful private lifestyle nutrition counseling practice in Manhattan, where she specializes in sports nutrition, weight management and eating disorder management. We are looking forward to sharing some of Tara's recipes with you and getting some helpful tips on how to maintain a healthy diet and lifestyle. Check out Tara's recipe for fresh green juice below!
FRESH GREEN JUICE:
4 leafs of kale
2 cups of spinach
2.5 medium Granny Smith apples
1/4 of a thumb size ginger root
Wash all ingredients thoroughly.; Cut apples in half and remove the pits.; Feed all ingredients into the juicer.; Takes approximately 10 minutes.
196 calories, 1.7g of fat (0.2g of saturated), 54.8g of carbohydrates, 6.3g of protein, 74mg of sodium, 1074mg of potassium, 0mg of cholesterol, 77% vitamin A, 160% vitamin C, 21% calcium, 37% iron
Add this delicious fresh green juice to your day to provide your body with a wide range of vitamins, minerals, antioxidants and phytonutrients for it to function optimally.; It is super rich in Vit A, Vit C, Vitamin K, copper, Vit B6, riboflavin, niacin, magnesium, folate, iron and potassium, while also supplying 21% of your daily calcium needs.; These 5 servings of fruits and vegetables in a glass will give you energy, immunity and a complete health boost.