Happy New Year!! You want to begin eating right and exercising, but you have absolutely no idea where to begin. You’re sort of scared. It is possible that you have never set foot in a health club and would almost rather not pursue this endeavor — because it just seems so daunting. But you know you must!
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January 01, 2008
Available Apartments
Evolve makes it easier than ever to find a GREAT apartment in Washington, DC.
Remember: Refer a friend or co-worker to an Evolve apartment and you'll receive a $100 Referral Bonus when they sign a Lease!
Click 1: Check Vacancies Click 2: Submit An Application Click 3: Move-In
NEW! Now you can view our list of available apartments on your cell phone!
Going Green: Recycle Your Electronics
Now that Christmas is over, we hope that Santa brought you that terrific new electronic item you were asking him for. But what do you do with last year's favorite electronic gadget??? Americans tossed out over 5.5 billion pounds of electronics-TVs, stereos, cell phones, and computers-in 2007, according to the Environmental Protection Agency. Only about 12.5 percent of this waste was recovered for recycling. The result? Millions of pounds of chemicals and heavy metals ended up in the ground even though it's easier than ever to recycle electronics. The Consumer Electronics Association created mygreenelectronics.org ro help people find a recycling resource in their area. (You could collect electronics in a box and make a drop off a couple of times a year). The site also provides a list of electronics, from laptops to baby monitors, that are easier on the environment and your energy bill.
Good For You: The average American household has three cell phones stashed in a drawer. Sell unused cell phones to greenphone.com. You'll receive about $35, and the phones will be refurbished and resold.
Good For Us: If just 100 Evolve residents recycled one cathode-ray tube TV this year instead of throwing it away, we'd keep 400 pounds of lead out of the ground.
Cooking w./ Chris: Spinach-Chicken Rolls
4 Boneless, Skinless Chicken Breast Halves (about 1 1/4 lb. total)
1/2 of a10oz. package of Frozen, Chopped Spinach thawed and well drained
1/3 Cup of Low Fat Cottage Cheese, drained
4 oz Part-Skim Mozzarella Cheese, Shredded (1 Cup)
1 1/2 Cups Light Spaghetti Sauce with Garlic & Herbs (half of a 26-oz jar)
2Tbsp. Tomatoe Paste
6 oz. dried multigrain or whoe wheat spaghetti, cooked according to package directions and drained (optional)
1.) Preheat oven to 375 dgrees. Place each chicen breast between platic wrap, lightly pound with flat side of meat mallet to about 1/4 inch thickness.
2.) In bowl stir together egg white, spinach, cottage cheese and half the mozzarella, spoon on chicken leaving 1/2-inch border. Roll up from narrow side. Place seam sides down in a 2-quart rectangular baking dish. Combine spaghetti sauce and tomato paste; spoon over chicken. Bake, covered for 25 minutes. Uncover; sprinkle with remaining mozzarella. Bake uncovered about 25 minutes more or until chicken is no longer pink (170 degrees) and cheese is light brown. Let stand 10 minutes. If desired, serve with spaghetti. Serves 4.
Drinkin' w./ Jeff: Rum Hot Toddy
1/4 Cup Sugar
2/3 Cup Spiced Rum (we recommend Sailor Jerry which is available at Schneiders on Capitol Hill)
2 Tablespoons Honey
3 Cups Boiling Water
4 Cinnamon Sticks
4 Lemon Slices
In the early 19th Century, the toddy was considered a health drink and was often served in the summer. While we'll never turn down a toddy no matter what the season, this variation is a winter specialty. Note: Dipping the rim of the mug in sugar gives the drink a modern look.
Spread sugar on small plate. Dip rims of 4 mugs into cold water. Dip moistened rims of mugs into sugar. Mix rum and honey in 4-cup measuring cup. Add 3 cups boiling water; stir to blend. Divide hot toddy among prepared mugs. Garnish with cinnamon sticks and lemon slices and serve.
Fitness Works: 10 Fitness Tips For Beginners
I’m dedicating this article to the beginner. To the person who is mentally preparing themselves to get in shape. The individual who suddenly has realized after many years that they simply cannot continue being overweight, tired and listless with muscles that resemble a bowl of Jell-O. 1. DON’T WORRY ABOUT FEAR – Understand that it’s OK to feel somewhat unsure of yourself prior to starting an exercise and nutrition program. The psychological aspect is the first thing to accept. There will be a lot to learn concerning weight training, cardiovascular exercise and nutrition. However, recognize that as you begin the process, you will continually learn, get more comfortable and, most importantly, make progress.
2. DECIDE — In most articles, this point is referred to as goal-setting. However, I prefer DECIDE, because I see too many people fail with goal-setting. I realize it’s a play on words, but it seems to work. You’ll need to write down and DECIDE what it is you want to accomplish. Another word I like to use is COMMIT. Make the COMMITMENT after you make the DECISION.
For example, you may decide you want to lose 30 pounds of body fat and gain 2 to 3 pounds of muscle. Maybe you’ll decide you want to be able to walk 5 miles without losing your breath, or possibly fit into that size 8 dress or 31″ inch waist pants. Write it down and make it quantifiable. Just saying, “I want to get in shape and lose weight” is not quantifiable. There’s no target.
3. GET A CHECKUP — Having a physical is a wise decision, because it will help assure you’ll attain the most benefits with the least amount of risks. If you smoke, have high blood pressure, high cholesterol, diabetes or are overweight, it’s doubly important. Remember, this is about starting right.
4. STRUCTURE – You will need guidance. Seek out the guidance and expertise of a registered dietician or nutritionist to help with your meal planning. Hire a personal trainer to teach you the basics of weight training and aerobic exercise. In both cases, these professionals will give you the structure and routine you need to be successful.
5. GET REAL – Take a close look at your schedule and be realistic concerning how many days and how much time you can realistically devote to exercise. This is going to be long-term, so it has to be based on reality.
Too many people start working out every day and think that’s the best approach. Wrong! Maybe you only have two to three days to devote to exercise and only 45 minutes for each session. It’s the combination of efficient nutrition and exercise that will yield the greatest benefit, not simply excessive exercise. That’s a sure way to experience burn out.
6. EDUCATE YOURSELF – You’ll need to develop an understanding of concepts such as repetitions, sets, cardio, etc. Again, we can help. There are loads of books and articles out there, and it’s easy to get overwhelmed. Again, this is where a nutritionist and personal trainer can benefit you—let them educate you about what you need to reach your goals.
7. EAT – Begin to get an understanding of how food affects the body. I’m not asking you to become a nutrition guru. Simply try to understand, for example, what happens to your body when you have a big bowl of pasta compared to a smaller amount of pasta combined with chicken and a small Caesar salad.
8. MOVE – No, not geographically. Start to work out, start to move. Your weight training won’t take a lot of time as a beginner, nor will your cardiovascular exercise. You’ll focus on form, technique, precision and breathing correctly during your workout.
9. BEWARE OF MAGIC POTIONS – Don’t get hooked into supplements that can magically reduce body fat or infomercials that sell ineffective products to get your stomach flat. Remember, these companies are just trying to make a buck, and most of them don’t provide all the information you require to make a wise decision. They prey on emotion and impulse buying. Stay far away.
10. COST EVALUATION – It’s important to get the most effective nutrition-and-workout plan for your needs. In business, it’s called cost versus benefit, but I like to call it “What the heck do I get for my money?” It’s also important to get ongoing education that doesn’t require this to be a full-time endeavor. You need quick and timely information that won’t “break the bank.”
Fitness Works is written by Sean Robinson. Read more articles by Sean at DCFitnessMatters.com.
Evolve Urban Arts Project: Art4Art IV Sneak Preview Coming in February
Evolve is proud to support Theater Alliance by sponsoring Art4Art IV. The annual art benefit where every body wins. Theater Alliance is the resident theater company for the H Street Playhouse located at 1365 H Street NE, Washington, DC. This year's Art4Art IV gala is scheduled for March 8th. Note: A special preview of the items that have been donated for this year's fundraiser will be available starting Saturday, February 9th. The Evolve Urban Arts Gallery is open Monday thru Friday 1-4PM and all other times by special appointment.
HERE'S HOW IT WORKS:
- Send in $250 and get a ticket for the fourth annual Theater Alliance Art4Art benefit.
- on Saturday, March 8, 2008 @ 6:30PM doors open to Pierce School Lofts
- Eat, drink, schmooze, listen to music, meet Helen Hayes award nominated actors, designers and directors. Meet some winners, too!
- Wander the halls and see great art created by local artists. Most are one of a kind.
- Listen up at about 8PM. That's when we'll start drawing names. Each person chooses a piece of that great art when his or her name is called. We promise the first piece of art will be as good as the last piece.
- Pay attention throughout the evening as live auctions are held for extra special pieces of art. Watch theateralliance.com for details!
- Be happy. You've given money to a great cause and you are going home with a piece of art. What's not to like?