August 2017

THURSDAY, SEPTEMBER 14, 2017 • 7:00-8:00 P.M.

7:00-7:20 P.M. Film | 7:20-7:45 P.M. Presentation | 7:45-8:00 P.M. Q&A

Ticket price: $28; JCC Member Price: $24 (Get 50% off these prices if you use code: FRIEND18)

When world champion boxer Paul Vaden knocked out Stephan Johnson in a 1999 title fight, Vaden knew his opponent was hurt, but he had no idea he would die 15 days later. Wracked with guilt, the San Diego native then had to deal with the consequences of his victory. Experience the story of one athlete's struggle towards redemption in Vaden Versus, a moving new short film followed by a motivational speech by Mr. Vaden.

After retiring from the ring, Vaden has become a nationally prominent motivational speaker, corporate consultant and author. He also serves on the boards of the local Juvenile Diabetes Research Foundation and the National Conflict Resolution Center. According to Paul, "We all have our own trials and tribulations, we all have our own fight. My goal is to have you leave this evening with a sense of purpose, reflection, motivation and willingness to reach farther than you've reached before."

Monday, August 28, 2017 • Del Mar Country Club
Registration/Lunch: 11:00 a.m. • Tee Off: 12:00 Noon • Shotgun Scramble
Cocktail Reception: 5:00 p.m. • Awards Ceremony/Dinner: 6:00 p.m.  

Featured News

Where’s the Protein?

By ACE Fit

Many people want to know plant based diet benefits om health. We try to give the answer below.

There are also plenty of proteins in plant based foods. Horses are herbivores and gorillas are frugivores, and they are both well-muscled animals!  Many folks are surprised to learn that grains contain 8% protein with 3 – 4 grams of protein per ½ cooked cup. Beans provide up to 28% protein, providing 8 – 10 grams protein per ½ cup. Tofu and tempeh contain 12 grams and 15 grams of protein per three ounce portion, respectively. Greens have between 30 – 40% protein, with an incredible 3 – 4 grams per cooked ½ cup.

Are vegetable proteins incomplete?

There are 12 amino acids that can be synthesized in the body, but nine others, called essential amino acids, must be ingested via food. Animal based foods have all of these amino acids, and vegetable proteins are strong in some essential amino acids, but lacking others. Protein complementarity can remedy this: it is when plant foods are mixed and matched to complement one another and thus provide healthy amounts of  essential amino acids. Read more about amino acids here.

Examples of pure vegetarian complementarity:

  • Beans and tortillas
  • Peanut butter sandwich
  • Pasta Faggioli (noodles and beans)
  • Tofu with rice
  • Hummus with pita bread

Interestingly, corn, beans and squash are the three sacred crops of the indigenous peoples of North America. The Iroquois called them ‘The Three Sisters.” When combined in equal amounts, they provide 100% of the essential amino acids – rivaling animal foods. Additionally, quinoa, and soy are nearly complete vegetable proteins on their own.

It was once believed that complementary proteins had to be consumed together at every meal. It is now known that intentional combining at each meal isn’t necessary, mainly because we have a 30 foot long digestive tract and foods transit through it in somewhere between 14 – 30 hours. This means that proteins will be combined in the small intestines all day. As long as you eat a variety of plant foods, such as nuts, seeds, whole grains, legumes (beans, peas, lentils), and greens, your protein needs will be easily met.

Daily Protein Requirements

We are made up of 18 – 20 % protein by weight and must renew our supply of protein daily to maintain our vital structures, make hormones, anti-bodies, enzymes and neurotransmitters. The World Health Organization says 5% of total daily calories from protein will do the trick.  The Institute of Medicine and National Research Council recommend 10 -12% of total daily calories which translates to 0.36 of a gram up to 0.40 of a gram of protein for every lean pound of body weight (subtract body fat %).  What this means is at the 10 -12% level, the average sized woman would need about 45 grams of protein and the average man about 56 grams per day.  If doing strength training regularly (two times a week, 20 – 30 minutes each time, working until failure) protein intake can bump up to 15 – 20% of daily calories.  This translates to 0.50 gram to 0.60 gram protein per pound of lean body weight.  In their pivotal book BioMarkers: The 10 Keys to Prolonging Vitality, Dr. Evans and Dr. Rosenberg found that everyone from age 19 – 90 who did rigorous resistance exercise twice a week needed a maximum of 20% daily calories from protein.

Recent Institute of Medicine studies suggest that protein intake should amount to up to  35% of daily calories for some people who are training heavily (0.75 to 1.2 gram per pound of lean body weight). Perhaps this works for professional male body builders, but there are experts who would disagree about this higher protein intake. In a study of five male endurance runners published in Metabolism, Patricia Gaine found that, “a protein intake of 1.2 g/kg or 10% of total energy intake is needed to achieve a positive nitrogen balance” ( They found no advantage for consuming higher levels of protein and added that higher protein diets provided insufficient carbohydrates to replenish muscle glycogen and could result in fluid imbalances and dehydration.  In another study, Gaine examined the effect of variations in protein intake on whole-body protein turnover (WBPTO) after exercise in endurance-trained males.  She found that a lower protein intake was associated with decreased rates of WBPTO after exercise (Med Sci Sports Exerc. 2007 Mar;39(3):480-6 ).

Dr. John McDougall, M.D., maintains that 10% protein is sufficient even for endurance athletes. Olympic Gold Medal winner, Carl Lewis, achieved his status as the fastest man in the world at the time on McDougall’s vegan diet with just 10% protein. He says that even vegan body builders do well.  Read Dr. McDougall’s article here.

Do you need evidence that a plant based diet is not only adequate, but beneficial for health and long life? Read The Blue Zones by Dan Buettner. He notes that the five populations on the planet with the greatest longevity are predominantly plant eaters.

Finally, Dr. Michael Greger, M.D., author of New York Times instant best seller, How Not to Die, discusses why plant protein is preferable to animal proteins at this link. Dr. Greger reported that in 2013, Kaiser Permanente advised their physicians to recommend a whole foods, plant based diet to all their patients. More information can be found here.

Exercise of the Month

Target Body Part:
Butt/Hips, Legs - Thighs 
Equipment Needed:
Stability Ball

Step 1

Step 2

Stability Ball Hamstring Curl   

Step 1
Starting Position: Lie on your back on a mat, placing the backs of your lower legs and heels on the top of a stability ball. Your feet should be lined up with your hips and your toes pulled slightly toward the ceiling. Gently contract your abdominal/core muscles to flatten your low back into the floor. Try to hold this gentle contraction throughout the exercise. Extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise.

Step 2
Gently exhale. Keeping the abdominals engaged, lift your hips up off the floor. Press the backs of your lower legs and heels into the ball for additional stability. Do not lift the hips so high that the low back begins to arch. Your abdominal contraction will also help avoid excessive arching in the low back. Continue to press upwards until your body is in a straight line from your heels to your shoulder blades.

Step 3
Upward Phase: Exhale. Slowly bend your knees and pull the ball toward your hips until you can rest the soles of the your feet on top of the ball. Your toes may point away from your body in this movement. The hips will continue to lift as you pull the ball toward your hips. Keep the torso stable.

Step 4
Lowering Phase: Inhale. Slowly press the ball away from your hips until the knees are straight, stabilizing with the core, hamstrings, glutes and arms. Repeat for a prescribed number of repetitions and slowly lower yourself back towards your starting position.

Step 5
Exercise Variation (1): To increase the balance challenge, move your feet closer together on the stability ball.

Step 6
Exercise Variation (2): To increase the balance challenge, move your arms towards your side or place them on your chest to reduce your stabilizing points of contact with the floor.

Step 7
Exercise Variation (3): To increase the balance challenge, raise one leg off the ball in the starting position and curl with one leg.

Avoid arching your lower back as your press your hips upward to the starting position. This can be achieved by contracting your abdominal muscles prior to lifting and keeping them engaged throughout the lift.

Article from ACE FIT

Fitness Calendar

October Fitness Calendar

Balanced Mind Meditation Center Calendar

Recipe of the Month

Scallop Ceviche on Baked Tortilla Chips 

Makes 24

Ingredients for Scallop Ceviche:

  • 2 pounds absolutely fresh bay scallops
  • 2 teaspoons finely diced serrano peppers
  • 1/3 cup finely diced red bell pepper
  • 1/3 cup finely diced sweet white or red onion such as Vidalia
  • 2/3 cup seeded and diced vine ripe tomatoes
  • 2 teaspoons finely minced garlic, preferably blanched
  • 1 teaspoon sugar or to taste
  • 1 ½ cups fresh lime juice
  • ½ cup fresh lemon juice
  • Kosher salt and freshly ground black pepper to taste
  • 3 tablespoons chopped cilantro, plus more sprigs for garnish
  • 2 to 3 tablespoons extra-virgin olive oil

Directions for Scallop Ceviche:

  1. Rinse and clean scallops. In a large mixing bowl combine lime juice, lemon juice, sugar, garlic, salt and pepper.
  2. Add both peppers, onion, and tomato to the marinade. Add scallops and gently stir. Cover with plastic wrap (press plastic wrap down onto the mixture so there is no air in between) and place in the refrigerator for a maximum of 30 minutes.
  3. Strain off most of the liquid and pour ceviche into another bowl. Drizzle with a little olive oil and mix in chopped cilantro. Taste and season with more salt and pepper if desired. Place on crisp chips and serve immediately.

Ingredients for Tortilla Chips:

  • 6 6-inch corn tortillas
  • ½ cup extra-virgin olive oil
  • Kosher salt

Directions for Tortilla Chips:

Cut tortillas into quarters. Brush with olive oil and place on a sheet tray (you may have to use two sheet trays). Season lightly with salt and bake in a preheated 375 degree oven for 12 minutes. Allow to cool so they become nice and crispy.

Ask the Trainer

Question Of The Month

What is the best type of exercise for losing weight?   


I recommend doing high intensity cardio exercises, which will burn a lot of calories and will also keep your metabolism up throughout the day. That being said, you want to find an exercise that you enjoy so that you do it on a regular basis. Also, you need to pay close attention to what you are eating. A big part of weight loss comes from your nutritional habits.  

Jacobs Fitness Center Hours

Monday – Thursday: 6:00 am – 9:00 pm
Friday: 6:00 am – 6:00 pm
Saturday: 8:30 am – 6:00 pm
Sunday: 8:30 am – 6:00 pm  

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