On Wednesday September 5, 2012, the Associ-ated Students of Chabot College (ASCC) held its first meeting of this academic year.

Major items on their agenda included: club approvals, approval of the Interview Committee, Comedy Nights, approval of retreat dates and approval for funding of Gladiator Day.

Every year Chabot clubs who wish to seek out ASCC sponsorship must apply for their ap-proval regardless of whether or not they are a new or returning club.

This year Chabot’s Interclub Council chair, Skye Ontiveros, submitted for approval seven clubs: SoTA (School of the Arts Club), Inter-national Club, Chabot Science & Engineering Club, Striving Black Brothers Coalition, Stu-dents for Social Justice, For the Cross (FX), and the American Martial Arts Club.

Club officers for all of theses clubs have passed the required GPA, academic standing, and number of units necessary under the super-vision of the Dean of Counseling through the Office of Student Life. The ASCC approved all clubs that were submitted.

Another proposal submitted by ICC chair,

Skye Ontiveros, was for the approval of the staffing of the Interview Committee.

The Interview Committee was a committee designed to help the ASCC appoint new mem-

bers to the open senator positions on the ASCC. Several of the ASCC senate members volun-teered and were approved for the committee.

Comedy Nights will be coming to Chabot!

This semester the ASCC has approved $600 for the execution of two comedy shows on campus and one show at the Englander Comedy Club in November.

These events have already been sponsored by Chabot TV and Radio station and will be conducted by Michael Booker, Student Servic-es EOPS and owner of the Englander Comedy Club. Possible dates for these three shows are September 27, October 18 and November 24.

Another approved item at this meeting was the Retreat Dates by Sara Parker, ASCC advisor. These retreats were created for ASCC members, however they will be open to the campus community.

William Casey, ASCC communications di-rector, talked about what he thought was the most successful part of this meeting.

“I’m most looking forward to our re-treat dates it will give [the ASCC] a clean slate”, he said.

The ASCC approved the funding of $500 for the annual Gladiator Day. This item was brought forth by Theresa Pedrosa,.

After the meeting, Theresa Pedrosa, activi-ties director, told The Spectator “I think we ac-complished everything we set out for.”

For more information, please visit www.chabotcollege.edu/ASCC.

To contact the writer about this story, email him at m.frates@thechabotspectator.com.

Applying for financial aid this semester? If you are, here are some recent changes in several stu-dent aid programs that may impact you.

Starting July 1, 2012, new students enrolling in Chabot College must either have a high school diploma, a General Educational Development (GED) certificate or any equivalent educational accomplishment in order to be eligible for fed-eral student aid.

New students can no longer be eligible for financial aid by completing six college semester units or by passing the Ability to Benefit (ATB) test. However, according to the federal student aid website, this rule doesn’t apply to students who were enrolled before July 1, 2012.

“If a student does not meet this new require-ment, unfortunately, s/he will be ineligible to re-ceive federal or state financial aid, with the exception of the BOG [Board of Governor’s] Fee Waiver.

We might encourage them to pursue their GED at this point if possible. This will affect new students most directly,” says Kathryn Linz-meyer, director of financial aid at Chabot.

Another change has to do with the student’s Expected Family Contribution (EFC). An EFC is a number a student receives after completing the Free Application for Federal Student Aid (FAF-SA). The lower the student’s EFC, the higher the student’s federal student aid eligibility.

Starting this school year, if a student’s family

income is less than $23,000, they automatical-ly qualify for an EFC of zero, which will make them eligible for federal student aid.

Students who are applying or have applied for the Federal Pell Grant Program should be aware of the new limit on grants students can be eligible for.

From now on, students can only have a Pell Grant that lasts them for 12 semesters, six years or full time equivalent (600 percent). Once the 12 semesters are up, the student is no longer eligible for additional grants. Students who have applied for Pell Grants can visit www.nslds.ed.gov to see the amount they have used.

Although the changes went effective this past July, Pell Grants that were issued before the new rule count as well. “The calculation of duration of a student’s eligibility does include all prior years that a student received Pell Grant funding. It is not limited to more recent years, or with any ‘start date’ - it truly is counting Pell received in a student’s lifetime,” says Linzmeyer.

A few other changes were made this past summer that involve direct student loans. Sub-sidized loans will now have a 3.4 percent fixed interest rate, and graduate and professional stu-dents are no longer eligible.

Borrowers Repayment Incentives are no longer being offered by the U.S Department of Education. The reason for this according to Linzmeyer is, “In order to retain the 3.4 percent interest rate, which was estimated to cost $6 bil-lion, something had to go.” Interest rate reduc-tions are still being offered to students who agree

to have their payments debited electronically from their bank accounts.

If a student wants to retake a course that they already passed, perhaps for a better grade, they can only be funded one additional time to take that course.

For more details regarding these new chang-es, visit the financial aid office at Chabot College in the 700 building.

To contact the staff writer about this article email him at e.abueg@thechabotspectator.com.

the

pectatoS Rtruth | liberty | integritySeptember 13, 2012Hayward, California

SEE SPORTS: page 6 SEE CAMPUS: page 4

CAMPUS OPINIONTheater construction AC Transit woes

Financial Aid alert

YA’SHALAN NELSON/STAFF PHOTOChabot College students receive help with financial aid services in building 400 on September 9, 2012.

New changes starting this semesterBy EdrEnE ABuEg

STAFF WRITER

ASCC September 5 Senate MeetingBy MArcus FrAtEs

NEWS EDITOR

Interested in social change? You want to make a difference? Join the Change it Now program at Chabot.

Change it Now (CIN) is a social justice lead program that encourages students to get out and make an impact on issues that not only affect their lives, but their community as well. Issues can be on anything; education, health care, budget cuts, environmental issues, poverty, violence, etc.

CIN offers courses that emphasize on a lot of these issues. There are several CIN courses this semester, which include English 102, English 7, Sociology, Political Science 1, Communication Studies 1, Career and Education Planning, and Multicultural Issues in America.

There are no special prerequisites to enroll in a CIN course, just the same prerequisites required for a regular class.

According to Carmen Johnston, one of the four founders of the CIN program, the difference between a CIN class and a regular class is “the focus is more on social justice and letting students learn how to make a difference.”

Johnston also points out that the atmosphere between a CIN class and a regular class is different as well. “There is a sense of community in the classroom, feels more of a

family environment, where students build relationships with each other and bond.”

“I hope that this energy spills over to inspire students who are not in the CIN program in our class to get more involved on campus and in their communities,” says Sara Parker,

an instructor who is teaching her first CIN course this semester.

Students who joined the program and took the courses participated in many events such as the March in March and field trips to watch Cornel West speak.

Johnston along with Felicia Tripp, Pedro Reynosa and Chris t ine Warda started the program three years ago.

“ W e w e r e interested in social justice and each of us had experience in the past with social justice, so we started

the program here in Chabot because we felt that students wanted a program like this where their interest involved social change.” Johnston

says. The four were able to get Title III to fund the program and Change It Now was born.

The first couple of semesters CIN offered four classes. With more interest starting to gain from students, the program is now offering eight classes this semester.

The future of expanding more CIN classes will depend on student input and how much of a demand there is. “If there is a lot of demand for CIN to offer a course like history for example, then we can do that.” Johnston says.

For students interested in taking a CIN course it is recommended to apply to be a program member, since program members get first priority to enroll in the class. Students can apply online at www.chabotcollege.edu/CIN.

“So far it’s really discussion based, and more analytical than a regular course,” says Justin Tonel, a student taking English 7 CIN. “The class definitely emphasizes on a wide range of topics.”

If you’re interested in learning more about the CIN program and classes, you can contact any of the four founders; Carmen Johnston, Felicia Tripp, Pedro Reynosa, and Christine Warda.

To contact the writer about this article, email him at e.auberg@thechabotspectator.com.

thechabotspectator.com Thursday, September 13, 20122CAMPUS

Bookstore issues: Are there enough books?The students at Chabot College are finding it more difficult each semester to buy the textbooks that they need for their classes. The low count of textbooks and high prices are just some of the problems that stand in their way.

According to the store manager Peter Nilson, “Our main goal is to always have the right number of books for our customers, and in the vast majority [of] cases we do.”

Nilson also said that because class enrollments and textbook demands fluctuate, they sometimes fall short. If the bookstore does fall short of books, the students can do a special order and the books will be rushed to the students at no additional cost.

With textbooks being expensive, the bookstore has several initiatives in place to help reduce the

amount students have to pay for their books.

The textbook rental program has been growing rapidly; they now have over 300 different titles that are eligible for rental. On average, renting a book saves the student over 50 percent of the cost of purchasing new books.

Renting books, however, isn’t the only way for students to receive textbooks. The bookstore also provides digital copies of the hardcover books. Students can access these on their laptop, tablet or any other digital device. The digital books are generally priced 40 percent to 60 percent lower than that of printed copies.

Now while most students still buy the hard copies of textbooks, “the digital copies are catching on faster at Chabot than at any other community college in California.” said Nilson.

Nilson also said that

since December of last year, the bookstore has been under new management. It has been operated by a company called Follett. This company operates college bookstores at hundreds of colleges and universities across the US and Canada.

In the Bay Area, Follett operates bookstores at over a dozen colleges including UC Berkeley, Cal State East Bay, San Francisco State University and Stanford University.

Many of the employees who have worked for the Chabot bookstore in the past are still there. The only new face is Peter Nilson, the manager.

To get further information concerning the bookstore, you can contact Peter Nilson in the bookstore at (510) 723-2656 or visit the Chabot bookstore online at http://Chabot.bkstr.com.

To contact the staff writer about this article email her at a.gibbons@thechabotspectator.com.

By AnissA GiBBons

STAFF WRITER

KENIA DOMINGUEZ/STAFF PHOTOS

The Chabot College bookstore’s unfilled shelves during third week of school.

What “Change It Now” offers

“ ”There is a sense of community in the classroom, feels more of a family environment...

Mondays are now “Off the Grid” in Haywardthechabotspectator.comThursday, September 13, 2012 3

LOCAL

Off the Grid, one of the operators in the “food truck markets” growing popular in various Bay Area cities including San Fran-cisco, Berkeley, Alameda and San Ramon, is now adding Hayward to their list.

Off the Grid launched the downtown Hayward food truck market last August. “I like it, it’s a good atmosphere to meet oth-ers and enjoy good food,” said Albert But-ler, Hayward resident and Chabot student.

The event has attracted a good number of guests of all ages from Hayward and surrounding areas. Off the Grid is adding more flavor to the city’s downtown, which is already going through various changes: the expansion and makeover of Five Flags Park, the widening of D Street and the Mis-sion/Foothill/Jackson intersection.

“Good variety and diverse eating re-flects the diversity of Hayward!” said Fran-cisco Zermeño, Hayward City Councilman and Spanish professor at Chabot College. The trucks at last Monday’s event included Fiveten Burger (who also sold watermelon slices), We Sushi, Curry Up Now, Cheese Gone Wild, Kinder’s BBQ, Yumsilog and Sangushon -- with Peruvian cuisine. The truck vendors switch up weekly so those who come by every week can enjoy some-thing different every time.

Hayward’s Off the Grid is held Monday evenings from 5 p.m. to 9 p.m. at the park-

ing lot of Five Flags Park located at the cor-ner of D Street and Mission Boulevard. The city suggests parking at the nearby city-owned parking garage on Mission Boule-vard between B Street and C Street which is just two blocks from the event. Hayward BART is also located two blocks down C Street, and AC Transit lines 22 and 99 stop at the event.

For more information about Off the Grid, their vendors and the schedule of the events, go to http://www.offthegridsf.com.

To contact the staff writer about this article email him at a.harmon@thech-abotspectator.com

By Alex HArmon

STAFF WRITER

PHOTO ILLUSTRATION BY ALLEN LIN

Off the Grid is held on the corner of D Street and Mission Boulevard from 5 p.m. to 9 p.m. in the parking lot of Five Flags Park on Monday night every week.

ALLEN LIN/STAFF PHOTOSKirby Lee Hammel and Jake Alexander from Clangin’ & Bangin’ perform at Off the Grid in the parking lot of Five Flags Park in Hayward, Calif on September 10, 2012.

A makeshift parking lot patio has been set up by Off the Grid with tables, chairs and canopies.

Customers wait for their orders of Peruvian food from the Sanguchon Food Truck.

Curtis Kimball known as “The Crème Brûlée Man,” is the creator and owner behind The Crème Brûlée Cart from San Francisco, Calif.

thechabotspectator.com Thursday, September 13, 20124CAMPUS

Fresh start for student governmentDr. Sara Parker, a political science instructor here on campus, has just been named as the new advisor of the Associated Students of Chabot College, popularly known as the ASCC. A new advisor means new opportunities.

The ASCC is a group of student g o v e r n m e n t represen ta t ives r e p r e s e n t i n g Chabot College to local and state administrators. Dr. Parker has many aspirations for the club that will take the group to new heights that include raising awareness, teaching a class that grooms students for understanding and how to be active with politics.

Dr. Parker will modestly say the ASCC is about community building and the success of students but her goals are much higher.

“Decisions are being made without students… It’s always good to have a seat

at the table.” Dr. Parker is currently looking for recruits and fresh ideas for the student government. For the future, she envisions student government representatives that interact with students and build awareness so everybody on campus knows about the ASCC and how to get involved.

In addition, Dr. Parker has created a leadership lab

class that will teach students the fundamentals of politics and community outreach.

Issues that will be covered in this lab include: how to run an effective meeting, unders t and ing pub l i c law and education codes, how to create community relationships, and bringing in speakers on the issues.

Dr. Parker is diving in head first with the ASCC. The club will soon be hosting a visioning retreat that will be

open to the public. New ideas and direction of the ASCC will be part of the discussions going on at the retreat.

Although Dr. Parker has high aspirations for the club, she said this year will be a learning year not only for students, but for her as well, “This year’s about earning the trust of students and student empowerment.”

Dr. Parker would also like to get the ASCC involved with the National Association of Student Government, which currently Chabot College is not a part of.

Organizations like this have countless resources that can be

useful to students.If you want to be active

with the ASCC, the club meets the first and the third Wednesday of each month from 3 p.m. to 5 p.m. in the boardroom of building 200. You can contact Dr. Parker by email at sparker@chabotcollege.edu.

To contact the writer about the story email h i m a t r. r a s b e r r y @thechabotspectator.com.

By RyAn RAsBeRRy

STAFF WRITER

Fariba Nawa (left) along with Dr. Sara Parker (right) at Fariba Nawa’s speech and book signing on March 12, 2012 at the event center in building 700.

Update on the theater construction zone

Construction Workers bulding on the site near the 100 building. Lately, there has been limited access to the theater. The one way to access the theater is be-hind the Performing Arts Center to the left of room 1328.

The construction happening around the 1300 building. The interior of the new addition to the theater, which was supposed to be finished this semes-ter is supposed to include sound-proof walls, louder speakers, microphone capabilities, and an overall larger theater.

“ ”Decisions are being made without students...It’s always good to have a seat at the table.

ALLEN LIN/STAFF PHOTO

ASTI DAVIS/STAFF PHOTOS

What is your 5 year plan? Kevin Brown

Major: Business Chris Hom

Major: Mass Communications

Yusra OweisMajor: Ethnic Studies

Shaniqua JacksonMajor: Liberal Studies

Melanie ChanMajor: Psychology

Abdul Mekienyar Major: Business Admin.

“I’m going to fin-ish my two years at Chabot and then I plan on transferring to Biola University and get my Bachelor’s degree and become a counselor.”

“I’m following the Ed. Plan so I can trans-fer to San Francisco State. I would like to be a teacher, I’m cur-rently volunteering at schools so I can get a feel for the field.”

“I want to make video games. Right now I’m making story-boards and characters as a means to create a game. My inspiration is a photo of myself as a child, the creativity was free and as adults we lose that.”

“I plan on finishing up my general ed. here at Chabot and transfer-ring to San Francisco State because they have a good ethnic studies program and eventually I want to become a teacher. I plan on getting in-volved with organiza-tions and activism.”

“I’m going to transfer to Cal State East Bay and get a Bachelor’s in Accounting. I also plan on serving the Muslim Community by taking other courses outside of Chabot that deal with funeral ser-vices.”

“I’m going to finish my requirements at Chabot and transfer to Cal State East Bay and get a Bachelor’s degree in Communications with a Media Production op-tion. I want to be a DJ so now I’m networking because it’s not always what you do, it’s who you know.”

TAMMY LEE/STAFF PHOTO TAMMY LEE/STAFF PHOTO

TAMMY LEE/STAFF PHOTO TAMMY LEE/STAFF PHOTO

TAMMY LEE/STAFF PHOTO TAMMY LEE/STAFF PHOTO

thechabotspectator.comThursday, September 13, 2012 5VOICES

United Paleteria Y Neberia is an authentic Mexican ice cream parlor located on Mission Boulevard in Hayward across the street from Hayward Plunge.

United Paleter ia Y Neberia opened in December of 2011 and has become a very popular spot in Hayward. It is a nice place to go for hot summer days or when you are in the mood for ice cream.

When you first walk in, you are exposed to various

bright colors that bring in the Mexican cultural feel. You also have loud mariachi music and a big fan to really make you feel like you’re in Mexico. The staff is very friendly and able to answer whatever questions you may have.

United Paleter ia Y Neberia has a variety of items to order such as classic banana splits, paletas (ice cream bars) and their most popular drink, mangonado. Prices are very affordable and range from $1.25 to $5. No item is more than $5 but the

menu items that are $5 are well worth the price.

Their most popular drink is mangonado, a fresh mango drink mixed with Mexican chili that has a good mix of sweet and spicy. I used the straw that was in the mangonado to mix my drink.

The straw is coated with Mexican chili candy that you can find in ice cream trucks or Mexican super markets.

Frequent customer and local resident Marco said “The shop is very authentic and this is the only place I can ever find mangonado,”

and went on to say that the mangonado is only available at certain places in Mexico. If you are not sure what to choose, the staff gives out free samples and great recommendations, and I highly recommend trying their mangonado.

United Paleter ia Y Neberia is located at 24261 Mission Blvd., Hayward CA 94544 and can be reached at (510) 733-6709 or at http://www.unitedpaletas.com. To contact the staff writer email Brian at b.chua@thechabotspectator.com

thechabotspectator.com Thursday, September 13, 20126OPINION

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EDITOR-IN-CHIEF

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ADVISER

A. MARCUS FRATES

NEWS EDITOR

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pectatoS Rthe

truth | liberty | integrity

Many students rely on public transportation to get to and from Chabot, as well as going out of town, shopping, and other destinations.

It may look simple as a piece of cake: wait at the bus stop, board the bus, pay fare, and sit. Everyday riders know it’s not that simple.

As written on the Chabot bus stop, “Warning: Buses never on time!” Buses at Chabot are usually off schedule, leaving students waiting longer at the bus stop and also making those who have priorities after school (work, appointments, etc.) at risk of being late.

Sometimes the bus can be so late, that the next one is right behind it. AC Transit has smartphone apps available featuring “Real-Time” departure times to save some time waiting at the bus stop. Just to be on the safe side, always plan ahead.

The bus is used by a variety of people all day, every day. People who are ill can ride, sit somewhere

where you later sit, and put you at risk of catching what they have.

People who also eat and drink on the bus can leave a mess on the seats and floor, an unpleasant surprise for other riders.

That’s why publ ic transportation agencies have rules. They may not be enforced well, but everyone should obey them. Remember, treat the bus like you would your own or someone else’s car.

The bus routes that serve Chabot cover a great area; Route 22 goes in a loop around Hayward.

“Clockwise” uses Winton Avenue to Downtown Hayward and “Counter-Clockwise” uses Tennyson Road and Mission Boulevard to South Hayward.

Route 97 uses Hesperian Boulevard northbound to Bayfair BART via San Lorenzo, and southbound to Union City BART, and routes S and M serve San Francisco and San Mateo.

As most things in this economy; prices go up, but services get cut. Before 2010,

AC Transit had Route 92 serving Chabot, downtown Hayward, and Cal State East Bay every 15 minutes and fares have gone up in the past

few years as well. To contact the staff

writer about this article email him at a.harmon@thechabotspectator.com

AC Transit needs improvementBy Alex Harmon

STAFF WRITER

ALEX HARMON/STAFF PHOTOOne of AC Transit’s unsatisfied passengers expresses their feelings to fellow riders on the bus schedule at the AC Transit bus stop by the main entrance to Chabot College.

YA’SHALAN NELSON/STAFF PHOTOChabot College students wait for AC Transit at the bus stop by the main entrance of Chabot College.

United Paleteria Y NeberiaBy Brian Chua

STAFF WRITER

Some of the items offered at United. (Right) The famed mangonado, a specialty of United.PHOTOS COURTESY OF WWW.YELP.COM

thechabotspectator.comThursday, September 13, 2012 7SPORTS

Chabot’s football team 0-2 after loss to San Mateo

The Chabot football team suffers a loss to San Mateo but it hasn’t diminished their outlook on the season.

In 2011, Chabot competed to keep their reputation alive and finish an outstanding season with a perfect message: claim the conference title.

L a s t y e a r , t h e Gladiators held opponents to 16.9 ppg (points per game) and scored at an average of 37.1 ppg. Starting quarterback Brandon Eckhart, out of Mountlake High School in Washington, totaled an outstanding 603 rush yards, 316 plays and 264 rush yards in ten games total.

Returning player Terence Satele said, “Over here, academics is first, he doesn’t care how good of a player you are, [head coach Jim Calcagno] will bench you if you give him attitude, if you have a low GPA.

We will gray-shirt people this year and the year after so that when they start off they have a higher GPA.”

Gray- sh i r t i ng i s common in football more than any other sport at Chabot because of the possibility of having an

excess of players. It is a process where coaches selectively deactivate players for the season for particular reasons decided by the coaching staff.

Satele stated that Chabot’s strategy involves making full use of the process of gray-shirting by inviting players to practice, trying them out, and gray-shirting them until they earn a spot on the roster or improve academically, respective of their weaknesses.

The query that coils the Chabot fan base is, “Can Chabot consistently dominate with an altered roster?”

Satele said, “I feel like domination is pretty much an attitude, I feel like [the organization] has done a pretty good job. Once [the coaching staff] sets a reputation for [themselves], you have kids coming in themselves. We’ve had over 20 guys come in from American Samoa, the East Coast and the Midwest . . .”

Chabot’s first home game was Saturday, Sept. 1 against San Mateo, where they were defeated 27-40.

To contact the staff writer about this article email him at n.krishnan@thechabotspectator.com.

The Chabot tennis teams are trying a unique ap-proach this season: rebuild the teams with students who are looking to make a mark on the athletics de-partment.

The Chabot men’s and women’s tennis teams are holding tryouts for the spring season roster and are aiming for a sense of dominance with new play-ers.

Head coach for Chabot tennis, Rick Morris ex-pressed his attitude about the roster changes and the upcoming season, “We have quite a few returning players, which is always nice. We have some new freshmen coming in.”

Dakota Giddings, Ra-fael Florez and Gerald Ma-hone are key leaders in the success of the teams.

Florez and Giddings are freshmen and Mahone is a returning player who played two years ago.

“The men’s team had a really good year last year; they were the third best team in Northern Califor-nia.

I think that the people that are coming back, the freshmen that are com-ing in, and I think that we can improve upon that, and move up.

The women’s team looks to be stronger next year and the year coming up because we’re getting back our number one player from 2011, Namrata Sher; she is top ten in the state, so she is one of the better players in California.

With her coming back, and some of the new fresh-men I think the women’s team will do much better than last year.”

Morris stated that he

expects these teams to live up to their usual standard, better roster or not.

“Each year, you are constantly rebuilding, you only have players [in com-munity college] for two years. So, each year you are trying to keep this con-sistency,” said Morris.

Morris’ reputation de-pends on his ability to piece together a new team from tryouts and recruiting, and since he must coagulate a new roster every year, it is his intuition whether to laminate the new acquisi-tion system or to try a dif-ferent approach.

“We’ve always had [a tryout]. All the years that I’ve that been coaching, I’ve only cut one player. We always have an open enrollment, open tryout.”

To contact the staff writer about this article email him at n.krishnan@thechabotspectator.com.

By NaviN KrishNaN

STAFF WRITER

VERNON M. AGLUBAT/STAFF PHOTO

Chabot defensive linemen ready to contain the offense of College of San Mateo

Chabot’s tennis looks to set a winning seasonBy NaviN KrishNaN

STAFF WRITER

Chabot running back veers to avoid tackle by San Mateo.SAM STRINGER/STAFF PHOTO

VERNON M. AGLUBAT/STAFF PHOTO

Number 3 is ready...are you?

thechabotspectator.com Thursday, September 13, 20128HEALTH & FITNESS

Gym memberships can range anywhere from $30 to $120 a month. Some of us can’t afford to fit this into our schedules and finances.

I can give you easy to follow tips that you can utilize on a daily basis.

I’ll provide manageable, at home workouts that can fit into even the tightest schedule and you can burn calories for free in the comfort of your own home.

We all have a general routine and marinate on the idea of fitting exercise into our busy schedules. Sometimes, it’s truly easier said than done.

Below is a quick and convenient 100 calorie workout. Complete the set and repeat the exercise 5 times with only a minute break in between.

• 50 jumping jacks: Make sure to always begin your workout with a high intensity exercise. It’s important to get your heart rate

up before you get moving, that way you can increase your blood flow and guarantee that your muscles will be warmed up.

• 40 crunches/sit ups: Don’t stop. Move consistently. 40 sit-ups may seem like a lot, but imagine by the end of this workout you will have accomplished a total of 200 sit-ups!

• 30 squats: When squatting, be sure that your knees never go past your feet. If they do, it can put a lot of strain on your body and possibly hurt your knees and/or back.

• To avoid this from happening, don’t squat down. Instead, push your butt out and keep your back straight. This will work both your core and your legs.

• 20 push-ups: Complete the 20 push ups and stay in plank position. Form is important. You are at end of the set, push through and do as many as you can without letting your knees drop.

• 10 second plank: Having a good, strong core will benefit your entire body. Stay straight, don’t let your hips drop and hold for a total of 10 seconds before you take a break for a minute and start over the set.

Doing a set of the exercises listed will burn about 100 calories, the equivalent to burning off at least one meal a day.

This is a perfect workout to fit in while watching your favorite television show.

You can do a set during a commercial and by the end of your show, you could burn up to 500 calories!

Rachelle Q: Fitness GuruThe 100 Calorie Workout

I am a true believer that food is a natural heal-er. Statistics have shown that vegetables have fac-tors that can prevent and reverse diseases.

Sometimes knowing the beneficial aspects of the food we’re eating, al-lows us the opportunity to gain knowledge and apply healthier options into our daily lifestyles.

Cauliflower is a great source of vitamin C, but more importantly the vi-tamin E found in cauli-flower is shown to have components beneficial to inflammatory and cardio-vascular health.

Cauliflower contains compounds that increase the liver’s ability to neu-tralize potentially toxic substances.

Prep time: 10 minutes, Cook: 30-35 minutesCalories per cup: 126

1. Preheat oven to 375 degrees2. Rinse cauliflower and dice it into pieces, about ½ inch width.3. Place aluminum foil over a heat safe pan and cover with nonstick spray.4. Set the cut cauliflower on the foil and evenly distribute olive oil over the top.5. Season with garlic salt, black pepper, salt-free dash, and paprika6. Bake for 15 minutes.7. Stir around the vegetables for even consistency.8. Heat for another 15 minutes then fully cover the roast for the last 5 minutes, steam until soft.

Oven Roasted Cauliflower

Veggie Star: Cauliflower