Class today

Though they are small in numbers, my (Jen's) stalwart few that come to Powerflow Yoga are very faithful, even adjusting their schedule so they miss as little as possible. There's nothing wrong with small classes. It's nice sometimes to have an intimate setting. But it's better to have a strong base of folks you can count on for attendance.

Low and behold, tonight not one but two new people came to class. One was a fairly new member that has worked her way up to a higher fitness level. She branched out of her comfort zone and tried something new. I think the experience paid off and she was able to find another class she can come to when her schedule suits. The other was a guest of a member. I am so grateful to you all who invite people in. It is a great way to spend time with friends doing a new activity. I remember the team spirit that I felt with the girls on my athletic teams growing up and I find that sometimes there is that same sense in our classes as adults.

Thank you so much for bringing in new people and for trying to new things. You didn't even know it but you made my night!

RAGBRAI

The route is out, so let's get ready to ride! Whether you are a brand new RAGRBRAI rider this year or a seasoned veteran, it is good to prepare for the ride ahead. To help you in your training, the GRMC Wellness & Fitness Center will be providing extended rides during the noon hour. We have already had our first two rides, but there are still many to come. The next ride will be Friday, May 18th and will be 60 minutes. The following three weeks will consist of one 75 minute ride per week; followed by three weeks of one 90 minute ride per week. The next two weeks will have a 105 minute ride per week. The final ride will be 120 minutes. The instructors are going to make these rides as fun and realistic as possible; therefore, the elevation will be similar to what you can expect on the actual route and there will be breaks as we pass through towns. We understand that these rides are occurring during the work day for most, so rider are encouraged to come and go as they please. A detailed schedule is posted below or can be found in the PWA Fitness Center and the GRMC Wellness & Fitness Center. If you have additional questions, please contact the wellness staff at 236-2999.

Stir Fry Recipe

The rainy weather makes it tough to get out and grill.  Here's an alternative to you usual stir-fry fare.  Leave a comment after you try it out and let us know what you thought!


Spinach and chicken stir-fry with raspberries:
616 calories, 4.7 grams sugar, 25.8 grams fat, 38 grams carbohydrates, 54.8 grams protein
This light and refreshing meal is the perfect spring stir-fry. Every ingredient, from fiber-packed quinoa to antioxidant-rich spinach , is not only good for you, but also delicious when tossed with pomegranate vinaigrette and tart, juicy raspberries.
Ingredients:
1/2 c. uncooked quinoa, rinsed
1 c. chicken broth
Dash garlic powder
1 tsp. canola oil
2 chicken breasts, sliced
Salt and pepper
1/2 small red onion, sliced thin
1 6-oz. bag baby spinach
1/4 c. bottled pomegranate vinaigrette (or other fruity salad dressing)
1/2 c. fresh or frozen-then-thawed raspberries
2 tbsp. chevre or feta cheese
Directions:
Combine quinoa, chicken broth, and a dash of garlic powder in a saucepan. Bring to a boil then cover and turn the heat down to medium-low. Simmer until quinoa is tender and all the broth has been absorbed, about 12 minutes. Meanwhile, heat canola oil in a large skillet over high heat. Season chicken slices with salt, pepper, and garlic powder. Add chicken and onion to the skillet and stir-fry until chicken is cooked all the way through. Add salad dressing and baby spinach to the skillet and toss until spinach is wilted, about 1 minute. Divide quinoa among plates, then top with the chicken stir-fry, raspberries and cheese.
Makes 2 servings

Grinnell Day

Something fun to do next Tuesday in honor of Grinnell:


Join the fun Tuesday as Grinnell College and the community of Grinnell team up to set the Guinness Book of World Records largest simultaneous flying disc throw.

5-01-12 equals 50112! At least that’s what Dan Hirsch, residence life coordinator, saw in the upcoming May 1 “Grinnell Day.”

“When I saw the date and zipcode correlation, I thought ‘that’s cool. We should do something with this.’” So he began working with the Student Government Association (SGA) and community members to set a Guinness World Record for the most people — College and community — to simultaneously throw Frisbees.
“We’re inviting townspeople to join us so we can break the record,” Hirsch said, which is now set at 853 people throwing a disc at the same time. All Frisbee throwers should plan to gather by 5:30 p.m. Tuesday, May 1, on MacEachron Field. Frisbees will be issued to all participants who will gather in a large circle around Mac Field, with music provided by campus FreeSound. Hirsch will document the number of participants for Guinness, based on the number of discs that will be given away that day.
“Following the toss, we are also encouraging all Frisbee participants to head downtown to support the local restaurants and other businesses,” Hirsch said. Premiere Printing will imprint the 2,500 Frisbees ordered for the record-breaking event.
The 50112 idea stems from Hirsch’s own experience at Carleton College, where each incoming class of approximately 500 first-year students perform a similar Frisbee-toss ceremony. “As a Carleton alum, I thought it would be funny if Grinnell held the World Record for a Carleton tradition, just to add some fuel to that rivalry.”
There is no rain date for Grinnell Day — because then it would be 5-02-12, not to be confused with Ogden, Iowa.

Dementia

I (Jen) just read a scary statistic in an Associated Press article. It stated that the number of individuals living with dementia will triple by 2050.

A contributing factor to the rise are the increased numbers of individuals with obesity and diabetes, which are both risk factors for dementia.

Ways to combat dementia? Make smart dietary choices and keep your mind and body active!

To me this marks yet another reason in a long list of why exercising and eating right are not just a smart idea but actually should be considered imperative!

Grilling Recipe

Here's a fun recipe from the food network that allows us to get some veggies on the grill. 'Gotta get at least 5 a day!

Sesame Grilled Asparagus Recipe

Total Time: 1 hr 38 min
Prep; 30 min
Inactive;1 hr 0 min
Cook; 8 min
Yield: 4 servings
Level: Easy

Ingredients:
Wooden toothpicks or bamboo skewers
1 pound asparagus
2 tablespoons dark sesame oil
1 tablespoon soy sauce
1 clove garlic, minced
2 tablespoons sesame seeds
Salt and black pepper

Directions:
In a shallow pan, soak skewers in cold water for 1 hour, then drain and set aside.
Preheat grill to high. Snap off the woody bases of the asparagus and discard. Skewer 4 or 5 asparagus spears together, using the toothpicks or 2 bamboo skewers, forming a raft shape.
In a small bowl, combine the sesame oil, soy sauce, and garlic and stir with a fork to mix. Brush this mixture on the asparagus rafts on both sides. Season the asparagus with a little salt and lots of pepper.
When ready to cook, place the asparagus rafts on the hot grate and grill until nicely browned on both sides, 2 to 4 minutes. Sprinkle with the sesame seeds as they grill. You can serve the asparagus as rafts or unskewered.

Medication FYI

Does your medicine cabinet have expired, unused, or unwanted medications? You now have an opportunity to properly dispose of those prescription or over-the-counter medications. In a true community partnership, Grinnell Regional Medical Center and the Grinnell Police Department will participate in the National Take Back Initiative on Saturday, April 28. Anyone may bring in medications for safe, proper disposal between 10 a.m. to 2 p.m. on the Spring Street side of the Grinnell Public Safety Building, 1020 Spring St.
This national initiative provides an easy way to clean out medications not needed or wanted in a home. There is no cost for disposal.
“This partnership between the police department and GRMC provides a simple process to safely dispose of any medication,” explains Corey Wilson, GRMC pharmacist. “From the medical center’s perspective, this program removes the potential for expired and inappropriate medications to be consumed in a home. It’s good for patient safety and it’s good for the environment.”
The medications that are brought in during this one-day national blitz will be incinerated. This is considered the safest manner to dispose of medications. In October 2011, the Department of Justice reported that 188.5 tons of unwanted or expired medications were disposed.
“We will have curb-side drop off so an individual may simply drive up and hand the unwanted medications in for disposal,” explains Dave Menninga, detective with Mid-Iowa Drug Task Force. “There’s no reporting, no inventory taken. It’s anonymous. We are providing the opportunity for anyone to remove unwanted medications from the home.”
GRMC will have two pharmacists available at the collection as well as Officer Menninga. This program is free.