Q: To someone who is not familiar with Crossfit, what is it?
A: Crossfit is a high intensity core strength and conditioning program. It is constantly varied and focuses on the nine fundamental areas of athletics and fitness. Typical workouts include a skill of some sort (walking on hands, weight lifting techniques, rope climbs, etc.); a strength component (lifting weights, pull ups, etc.); and a high intensity finish known as a “met-con” which puts together a series of movements. This portion is timed and competitive.

E-Town Crossfit Gym in Evanston. Photo credit:crossfitetown.com

Q: What is a “WOD” and what are some example components?  
A: Each WOD (workout of the day) is different. It involves all three components above but is usually named for the “met-con” at the end. Today, our “met-con” was:

-100 double-unders (jump rope with 2 passes per jump)
-50 pushups
-50 double-unders
-25 ring dips (lowering your entire body while holding yourself in gymnastics rings and pushing your body weight up with your arms/chest).

Today’s “met-con” was timed (I did it in 6:42). If you cannot do one of the movements (many people, especially newcomers, cannot) there are substitute movements, but the goal is to try to strengthen and improve with time.

Q: How and when did you first start doing Crossfit?  
A: A little over 2 years ago. I heard about it in the military and fell in love immediately.

Q: What muscles does Crossfit work and what are the health benefits?  
A: Absolutely every muscle is worked at different times. Besides the actual workouts and getting in great shape, most people practice a very healthy “Paleolithic diet” which improves performance, loses excess body fat and dramatically improves chronic health conditions (diabetes, hypertension, etc).

Q: What do you like best about Crossfit?  
A: The community and the constantly varied movements. You can never maximize your potential and you cannot possibly get bored.

Q: Any advice for a first timer?
A: TRY IT!

Q: How did you get the idea for a Crossfit charity event, and what made you decide to donate to the Prevent Cancer Foundation?  
A: My coach said “I would do that for charity,” and I thought this would be a great group of people to see what they would come up with. This could be very interesting to watch for bystanders, and allows members be creative while challenging themselves at every level.

Matt, Crossfit E-Town and Crossfit Shoreside in Evanston will be hosting a one-day event that will feature members performing a unique workout of the day (WOD). Awards will be given for the top three fundraisers, the most original WODs and the most difficult WODs based on participant’s fitness level.

Those not located in the Evanston are can also participate online! Register as an individual or form a team and post your own awesome WOD.

SDA Members at the 2011 "Awesome Games Done Quick"

Beginning tomorrow, we will be hosting an event where our site’s members will be using their skills to raise money for a fantastic organization—the Prevent Cancer Foundation. From January 4 -9, we will hold a video game charity marathon called “Awesome Games Done Quick 2012.”  Approximately 80 of our site’s community members will gather together at the Chevy Chase 4-H community center to play through over 100 different games non-stop as fast as they can. These games range from NES classics such as Super Mario Bros. and Mega Man 2, to recent titles such as Portal 2 and Halo: Reach.  The entire event will be streamed live via justin.tv on our front page and all the while, we’ll be taking donations for PCF.

(L. to R.) Speed Demos Archive members Mike Uyama, Chip Vogel and Timothy Peters with Prevent Cancer Foundation E.V.P. & COO Jan Bresch and Special Events Senior Director Linda Chastain

During the event, we will also be raffling off some great prizes for our viewers who generously donate during our marathon. A Legend of Zelda Master Sword, a Super Meat Boy tenderizer, games (including a boxed copy of Earthbound!), a Sonic comic collection, perlers (bead art) and plushies are only a portion of what we’ll be giving away!  Donors will also be able to influence certain things that happen during gameplay. Things like character names, gameplay variations and specific challenges will be determined by the highest bidder, creating a fun and interactive experience for the viewers.

This will be the second such event we’ve done to benefit PCF.  Last year, we succeeded in raising over $53,000 and we believe that this one will be bigger and better than the last.  For more information on the event, check out the marathon website, and we invite you to come to our front page from January 4-9th to take part in the round-the-clock fun! It’s going to be a great time–you won’t want to miss it!

Servings: 4

Prep Time: 15 minutes

Total Time: 15 minutes

Recipe Description:

This Japanese inspired cool, crisp salad is as elegant and well balanced as it is simple.

Recipe Ingredients:

1. 2 medium cucumbers or 1 large English cucumber
2. 1/4 cup rice vinegar
3. 1 teaspoon sugar
4. 1/4 teaspoon salt
5. 2 tablespoons sesame seeds, toasted (see Tip)

Recipe Steps:

1. Peel cucumbers to leave alternating green stripes. Slice the cucumbers in half lengthwise; scrape the seeds out with a spoon. Using a food processor or sharp knife, cut into very thin slices. Place in a double layer of paper towel and squeeze gently to remove any excess moisture.
2. Combine vinegar, sugar and salt in a medium bowl, stirring to dissolve. Add the cucumbers and sesame seeds; toss well to combine. Serve immediately.

Recipe Tips & Notes:

Tip: To toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.

Recipe Nutrition:

Per serving: 46 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 4 g carbohydrate; 1 g protein; 1 g fiber; 147 mg sodium; 137 mg potassium

Nutrition Bonus: Iron (35% daily value).

0 Carbohydrate Servings

Exchanges: 1 vegetable, 1/2 fat

Sunglasses Should Be Worn All Year to Protect Eyes from UV Rays
Harmful UV rays pose just as much of a threat to your eyes as they do to your skin. While the risk is highest in the summer, it’s important to protect yourself year-round when outdoors. (Washington Post)

Fewer People Dying of Colon Cancer, Report Says
A CDC report confirms that colon cancer incidence and death have decreased from 2007, as more Americans focus on prevention and are getting screened to catch the disease early. (MSNBC)

A Fitness Rookie? Easy Does It
Having trouble motivating yourself to begin a new work-out plan? There’s no need to jump right into it; start slow and work your way up to achieve the results you want. (Chicago Tribune)

Gross-out Cigarette Labels Drive Spike in Quit-line Calls
Although the new cigarette warning labels won’t be implemented until 2012, they may already be motivating smokers to quit. (MSNBC)

Tri Challenge: The Race Has Come and Gone – How Do I Stay Healthy?
Maintaining a healthy diet throughout the year can be difficult when you have nothing to train for or keep you motivated. Here are five tips to help keep you on the right track. (CNN)

Foundation News:
Peddling for Prevent Cancer – Brooklyn to Oregon: One Gear
Zachary Rosenthal and Dallas Plikuhn are taking the idea of virtual walkers to the next level. In support of the Prevent Cancer Foundation 5K, the duo is departing from Brooklyn on August 1st on a bike ride across the country, an 8-10 week journey that will end in Seaside, Oregon.

Servings: 4

Prep Time: 25 minutes

Total Time: 25 minutes

Recipe Description:

Looking for a vegetarian option for your next cookout? This grilled eggplant and portobello sandwich is our answer. For extra flavor, we top it with slices of garden-fresh tomato and spicy arugula. Serve with a mixed green salad.

Recipe Ingredients:

1. 1 small clove garlic, chopped
2. 1/4 cup low-fat mayonnaise
3. 1 teaspoon lemon juice
4. 1 medium eggplant (about 1 pound), sliced into 1/2-inch rounds
5. 2 large or 3 medium portobello mushroom caps, gills removed (see Tip)
6. Canola or olive oil cooking spray
7. 1/2 teaspoon salt
8. 1/2 teaspoon freshly ground pepper
9. 8 slices whole-wheat sandwich bread, lightly grilled or toasted
10. 2 cups arugula or spinach, stemmed and chopped if large
11. 1 large tomato, sliced

Recipe Steps:

1. Preheat grill to medium-high.
2. Mash garlic into a paste on a cutting board with the back of a spoon. Combine with mayonnaise and lemon juice in a small bowl. Set aside.
3. Coat both sides of eggplant rounds and mushroom caps with cooking spray and season with salt and pepper. Grill the vegetables, turning once, until tender and browned on both sides: 2 to 3 minutes per side for eggplant, 3 to 4 minutes for mushrooms. When cool enough to handle, slice the mushrooms.
4. Spread 1 1/2 teaspoons of the garlic mayonnaise on each piece of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of bread and top with the remaining bread.

Recipe Tips & Notes:

Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray/black color. Gently scrape the gills off with a spoon.

Recipe Nutrition:

Per serving: 250 calories; 7 g fat (1 g sat, 3 g mono); 4 mg cholesterol; 39 g carbohydrate; 10 g protein; 9 g fiber; 688 mg sodium; 789 mg potassium

Nutrition Bonus: Potassium (22% daily value), Folate (20% dv), Magnesium & Vitamin C (18% dv).

2 Carbohydrate Servings

Exchanges: 2 starch, 2 vegetable, 1/2 fat

4 servings, about 3/4 cup each     

Active Time: 20 minutes

Total Time: 20 minutes

Ingredients

• 1 tablespoon reduced-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon chile-garlic sauce (see Note)
• 2 teaspoons toasted sesame oil
• 1 tablespoon minced fresh ginger
• 3 cups snow peas (about 9 ounces), trimmed
• 3/4 cup trimmed and quartered radishes (about 1 bunch)
• 4 scallions, cut into 1/2-inch pieces
• 3 tablespoons unsalted cashews, toasted (see Tip)

Preparation

1. Combine soy sauce, vinegar and chile-garlic sauce in a small bowl.
2. Heat oil in a wok or large skillet over medium-high heat. Add ginger; cook until fragrant, about 30 seconds. Add snow peas, radishes and scallions; cook, stirring frequently, until the peas are tender-crisp, 2 to 4 minutes. Add the sauce and stir to coat well. Remove from the heat; stir in cashews.

Nutrition

Per serving : 90 Calories; 5 g Fat; 1 g Sat; 3 g Mono; 0 mg Cholesterol; 8 g Carbohydrates; 3 g Protein; 2 g Fiber; 185 mg Sodium; 236 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1 fat

Tips & Notes

• Ingredient Note: Chile-garlic sauce is a blend of ground chiles, garlic and vinegar. It can be found in the Asian section of large supermarkets. Refrigerate for up to 1 year.
• Kitchen Tip: To toast nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

What started out as a slow morning quickly began to change about the time “Elvis” was in the market. Folks loaded down with their fresh fruits and vegetables started strolling over to see why Elvis was hanging out with a large, 8 ft tall, 20 foot long, inflatable colon – and exactly what it was.  Initially, there was a look of shock on some faces and a few skeptical comments ranging from, “Oh man, it’s really a colon,” followed quickly by, “I’m not going in there.” But one by one they filed through – and learned about colon cancer  facts, risk factors and early detection. One young couple and their daughter traveled 30 miles to see the Super Colon, asked a few questions, and shared some concerns.

As I am with all Super Colon stops, I’m overwhelmed by the personal stories shared with me. One story in particular touched my heart. A woman of 57 came over with her 15 year-old son and told me how she had lost both of her parents to colon cancer in the last two years. Sadly, her father lost his fight after battling lung cancer previously. Before the family could heal from the loss, her mother became ill and the doctors, without testing, attributed it to anxiety over losing her husband. After 6 months, tests were finally performed and her mother was diagnosed with colon cancer. She lost her fight within months. As the woman told the story and walked through the exhibit, she cried; the loss so evident in her every word and every step.
After talking more with the woman, I found she had yet to get a colonoscopy herself! Both she and her brother had planned to after their dad was diagnosed, but never got around to it. Then they talked about it again after their mother was diagnosed. Still, neither one had had a colonoscopy. I wanted to slap her and scream, “Wake up!” Instead I asked if she wanted her son to feel the same pain she was feeling right now? She looked at her son and, of course, the answer was no.

She left with my card and a promise to contact me as soon as she made her appointment, and again after the colonoscopy, to let me know how it went. Her son promised to nag her until she had scheduled an appointment and had the procedure. I hope I get an email from her soon.

I want to thank our partners that made the Nashville Super Colon stop possible; the Tennessee Comprehensive Cancer Control Program and Vanderbilt-Ingram Cancer Center. Both organizations did an outstanding job getting local media interested in the exhibit and getting the word out to the community. Also, our sincere gratitude to sanofi-aventis for sponsoring the event.  Interested in learning more about colorectal cancer (CRC), want to ask a question or share your personal story? Visit ScreeningSaves.org .

Watch the video!

“This charity race is really inclusive. Whether you want to walk, jog, or run there is an event for you”, said one runner as he toured the exhibit.  The race had over 6,000 participants and raised over $400,000.

The Colon Cancer Challenge Foundation had the Prevent Cancer Super Colon onsite to spread the message of cancer prevention and early detection.  Visitors learned about the importance of colorectal screening, prevention tips, risks for developing colorectal cancer, symptoms and treatment options.  They also had facing painting, balloon art for the kids and a dietician with healthy eating tips.  A patient navigator and exercise physiologist rounded out the professionals offering information.

Check out the video!

4 servings, about 3 cups each 

Active Time: 25 minutes / Total Time: 25 minutes

Ingredients

• 1/3 cup red-wine vinegar
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried
• 1 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 6 cups chopped romaine lettuce
• 2 1/2 cups chopped cooked chicken, (about 12 ounces; see Tip)
• 2 medium tomatoes, chopped
• 1 medium cucumber, peeled, seeded and chopped
• 1/2 cup finely chopped red onion
• 1/2 cup sliced ripe black olives
• 1/2 cup crumbled feta cheese

Preparation

1. Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Add lettuce, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat.

Nutrition

Per serving : 343 Calories; 18 g Fat; 5 g Sat; 7 g Mono; 89 mg Cholesterol; 11 g Carbohydrates; 31 g Protein; 3 g Fiber; 618 mg Sodium; 656 mg Potassium

1 Carbohydrate Serving

Exchanges: 2 vegetable, 3 1/2 lean meat, 2 fat

Tips & Notes

• Tip: If you don’t have cooked chicken, poach 1 pound chicken breasts for this recipe. Place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.

2 servings

Active Time: 20 minutes 

Total Time: 20 minutes

Ingredients

• 1 orange
• 10 ounces Pacific sole, (see Note) or tilapia fillets
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 2 teaspoons unsalted butter
• 1 medium shallot, minced
• 2 tablespoons white-wine vinegar
• 2 tablespoons chopped pecans, toasted (see Cooking Tip)
• 2 tablespoons chopped fresh dill

Preparation

1. Using a sharp paring knife, remove the skin and white pith from orange. Hold the fruit over a medium bowl and cut between the membranes to release individual orange sections into the bowl, collecting any juice as well. Discard membranes, pith and skin.
2. Sprinkle both sides of fillets with salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the fillets and cook 1 minute for sole or 3 minutes for tilapia. Gently flip and cook until the fish is opaque in the center and just cooked through, 1 to 2 minutes for sole or 3 to 5 minutes for tilapia. Divide between 2 serving plates; tent with foil to keep warm.
3. Add butter to the pan and melt over medium heat. Add shallot and cook, stirring, until soft, about 30 seconds. Add vinegar and the orange sections and juice; loosen any browned bits on the bottom of the pan and cook for 30 seconds. Spoon the sauce over the fish and sprinkle each portion with pecans and dill. Serve immediately. Makes 2 servings.

Nutrition

Per serving : 234 Calories; 9 g Fat; 3 g Sat; 3 g Mono; 70 mg Cholesterol; 11 g Carbohydrates; 28 g Protein; 2 g Fiber; 401 mg Sodium; 556 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 fruit, 4 very lean meat, 1 fat

Tips & Notes

• Ingredient Note: The term “sole” is widely used for many types of flatfish from both the Atlantic and Pacific. Flounder and Atlantic halibut are included in the group that is often identified as sole or grey sole. The best choices are Pacific, Dover or English sole. Other sole and flounder are overfished.
• Cooking Tip: To toast chopped nuts or seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.