Universal Athletic Club: Weekly Health Tip

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2323 Oregon Pike
Lancaster, PA
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Nutrition Tip

by Jen Reed, Nutritionist Universal Athletic Club

Nutrition Tip

Napa cabbage is a great slaw cabbage because it is lighter in texture and flavor than traditional cabbage. It also has a lighter, less pungent smell than traditional cabbage. Try this alternative in your next summer time slaw recipe.

Healthy Recipe

by Jen Reed, Nutritionist Universal Athletic Club

ASIAN-STYLE SLAW

Serves 16

DRESSING INGREDIENTS:

1 C natural peanut butter

1/2 C water

1/4 C vinegar

1/4 C soy sauce, low sodium

1 T brown sugar, packed

SALAD INGREDIENTS:

8 oz (dry) Udon noodles

2 lb. shrimp, peeled, deveined, cooked and chilled

1 1/2 lb. Napa-style cabbage, sliced thinly

1 jicama, peeled and diced small

1 C carrots, grated or Juliann

1 large red pepper, diced small

3/4 C peanuts, roasted and unsalted

DIRECTIONS:

Combine all five ingredients for dressing in a medium bowl and blend until smooth—set aside. Cook Udon noodles according to package directions and allow to cool. Combine noodles and remaining ingredients in large bowl and toss thoroughly. Combine salad mixture with dressing and coat thoroughly. Serve at room temperature or chilled.

Nutrition Facts:

280 calories; 13g fat; 1.5g sat fat; 19g carbohydrates; 22g protein; 4g fiber; 115mg cholesterol; 390mg sodium.

Fitness Tip

--Michael George

Fitness Tip:

Tone Up on the Treadmill - Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. It's an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets.