January
April
2014
2015
The monthly health and fitness newsletter of the City of Ballwin, MO
Volume:
Volume: 14
15
Issue:
Issue: 1
4
In this
Issue:
Flexibility: The
Lost Exercise
Dirty Spokes and
Conquer
Castlewood
Upcoming Pointe
programs
Recipe:
Shrimp and
Spinach Quiche
Flexibility: The Lost Exercise
idea for most us who are trying to improve
flexibility.
 PNF Stretching: This method is
performed with a qualified partner versed
in exercise physiology. PNF stands for
Proprioceptive Neuromuscular Facilitation.
In a very non-scientific nutshell, this
method not only improves range of motion
but may improve one’s muscle balance,
control, strength and joint stability. It all
happens on the fiber level. Muscle fiber
recruitment is improved using reflex and
proprioceptive stimuli (the muscles react
naturally to the outside forces being
applied by the partner). There are several
different methods within the PNF
stretching umbrella. All are performed
with assistance from a partner. Again, it is
important that a trained partner assist with
this method.
 Myofascial Release: This method has
become more popular in recent years and is
sometimes called self-myofascial release as
it can be performed using a foam roller
without a partner. The basic idea is to
release ‘adhesions’ in the connective tissue
(fascia) surrounding muscles. Whether it is
done via massage or foam roller, the goal is
to release the binding that may inhibit the
muscles from lengthening. For flexibility
purposes, this method should be used in
conjunction with range of motion
exercises. Myofascial release is also linked
to many other benefits outside of improved
flexibility.
Our bodies are the ultimate examples
of the old adage, “move it or lose it”. Unlike a
machine, the more active we are, the longer we
last. There are some parts of us that may be an
exception (overuse injuries to joints, for
example) but in general we simply waste away
if we aren’t active. Improved flexibility can
only be achieved through practicing the
exercises.
Physical fitness is defined by several
components: cardiorespiratory endurance,
body composition, muscular strength, muscular
endurance, and flexibility. We all know that
cardio exercise and strength exercise is
important. Many times flexibility exercises are
afterthoughts. Incorporating flexibility is
important for daily activities as well as high
level athletics.
Flexibility is defined as the ability of a
joint to move through a range of motion. It’s
pretty simple to see how improved flexibility is
important to improve performance. The easier
it is for elbows, knees, shoulders, etc. to move
and the greater the range of motion, the easier
certain motions become. There is some debate
on flexibility’s role in injury prevention, but
there is no question it makes activities easier.
Just as there are different ways to improve
strength and endurance, there are different
ways to improve flexibility.
 Static Stretching: This is the safest
method for improving flexibility.
Performed by slowly flexing a joint to
minor discomfort and then holding that
position for at least 10 seconds.
 Ballistic Stretching: This method is
generally not recommended. It involves
repetitive bouncing movement . With each
bounce there is greater risk of
overstretching the muscle fibers and
actually causing damage to the fibers.
 Dynamic Stretching: Generally used by
athletes, this method is performed by
actively moving to achieve greater joint
range of motion with each movement. The
movements performed mimic those being
performed in the sport. Forcing joints
beyond their normal range of motion is the
idea, but adding motion to that concept
may increase injury risk and should be
done in a controlled manner. This type of
stretching is only recommended for a

conditioned athlete that already has
increased flexibility. It may not be a good
Ballwin Race Series
Dirty Spokes Mountain
Bike Race
Homeschool PE and
Homeschool Fit
SilverSneakers®
If you have a Medicare supplement
or advantage plan, make sure to
Sign up each month! Middle
look for the SilverSneakers®
school and high school age kids can benefit. The Pointe at Ballwin
Three category race for advanced
take advantage of Homeschool Fit! Commons is a provider for this
(Cat A), intermediate (Cat B), and
Day:
Wednesday
beginner (Cat C) riders.
program. It covers your
Date:
April
1-April
29
Day :
Sunday
membership to The Pointe!
Time:
HS-PE- 1-2:30pm
Date:
April 12
HS-Fit– 1-2pm
Time:
Cat A 9am
Healthy Contributions
Location: The Pointe at Ballwin
Cat B and C after Cat A
Your insurance provider may offer
Commons
approximately 10:30am
reimbursements for fitness
HS-PE- $25
Fee:
$30 ($35 after March 25) Fee:
memberships to The Pointe. Go to
HS-Fit– $45
Location: Castlewood State Park
the Healthy Contributions website
Ages:
7 and up
to see if your provider is on the list
Conquer Castlewood
For more information and to
and see how your provider can
register go to www.ballwin.mo.us.
Team Adventure Race
begin offering this benefit.
Teams of two canoe, bike, and run in
Go to
conquering Castlewood State Park.
www.healthycontributions.com
Day :
Sunday
or call 1-800-317-2739.
Date:
May 17
Shrimp and Spinach Quiche
Time:
Heat 1 8am
Crust
Filling
Heat 2 8:30am
3/4 cup white whole-wheat flour
2 teaspoons extra-virgin olive oil
Fee:
$40 per participant
3/4 cup all-purpose flour
2 cups diced onions
1/4 teaspoon salt
1/8 teaspoon salt plus 1/4 teaspoon, divided
Location: Castlewood State Park
Upcoming
Pointe
programs!
Basic Training
This 24-class program is sure to get
your workout routine kickstarted!
Days: Mondays-Thursdays
Dates: April 13-May 21
Time: 5:45-6:45am
Fee: VIP-$129 Reg-$149
Tumbling Tykes
Days:
Dates:
Time:
Fee:
Age:
Mondays
April 13-May 18
6:30-7:15pm
VIP-$34 Reg-$44
4-6
Taekwondo
Taekwondo classes are offered for
beginner and intermediate students.
Days: Wednesdays
Dates: April 15-May 20
Time: Beg-6:30-7:30pm
Int-7:30-8:30pm
Fee:
VIP-$54
Reg-$78
Age: 6 and up, including adults
2 tablespoons cold butter
2 tablespoons sour cream
2 tablespoons extra-virgin olive oil
2-3 tablespoons ice water
2 tablespoons water
1 cup finely chopped spinach
3/4 cup chopped cooked shrimp
1 tablespoon chopped fresh oregano
1/2 cup crumbled feta cheese
4 large eggs
2 large egg whites
3/4 cup low-fat milk
1/4 cup sour cream
1/4 teaspoon freshly ground pepper
To prepare crust: Whisk whole-wheat flour and all-purpose flour with salt in a medium
bowl. Cut butter into small pieces; using your fingers, quickly rub the butter into the dry ingredients
until smaller but still visible.
Add sour cream and oil; toss with a fork to combine with the dry ingredients. Sprinkle 2
tablespoons of ice water over the mixture. Toss with a fork until evenly moist; if the mixture seems
dry, add up to 1 more tablespoon water. Knead the dough in the bowl a few times—the mixture may
still be a little crumbly—then firmly press into a disk. Cover the bowl with plastic wrap and refrigerate for at least 1 hour.
To prepare filling & bake quiche: Preheat oven to 375°F. Coat a 9-inch pie pan with
cooking spray.
Heat oil in a medium skillet over high heat. Add onions and 1/8 teaspoon salt; cook,
stirring frequently, until the onions start to brown, 3 to 5 minutes. Add water, reduce heat to low and
cook, stirring frequently, until the onions are golden brown and very soft, about 15 minutes.
Remove from heat and let cool while you roll out the crust.
Place the dough on a sheet of parchment or wax paper and roll into a 12- to 13-inch circle,
dusting the top with a little flour, as needed. (If chilled more than 1 hour, let the dough stand at
room temperature for 5 minutes before rolling.) Place the prepared pie pan upside down in the
center of the dough. Holding one hand on top of the pan and the other hand underneath the paper,
flip pan and dough over so the dough is lining the pan. Remove the paper and patch any tears in the
dough. Trim the crust so it evenly overhangs the edge by about 1 inch, then tuck the edges under at
the rim and crimp with your fingers or a fork.
Spread the caramelized onions in the bottom of the crust. Layer spinach and shrimp on top
of the onions and sprinkle with oregano. Top with cheese. Whisk eggs, egg whites, milk, sour
cream, pepper and the remaining 1/4 teaspoon salt in a medium bowl. Pour the mixture into the
crust.
Bake the quiche until puffed and firm when touched in the center, 40 to 50 minutes. Let
cool on a wire rack for 15 minutes. To serve, cut into 8 pieces.
8 Servings: 275 Calories, 14g Fat, 23g Carbs, 14g Protein