©2005 Kari Tse
June 2005
Finally the weather is starting to be more what we are used to for this time of the year.  Forecasters are predicting warmer than usual temperatures for this summer so remember to put on sunblock before going outside (at least 20 minutes so it has time to soak into your skin before exposure), wear UV protection sunglasses and make sure that you stay well-hydrated. If you are feeling thirsty, you are showing the first signs of dehydration.
 
Eating Tip of the month!!
 
"What is something good for me that I can snack on?"  A commonly asked question, that I hear quite frequently.  Remember that most snacks can be high in fat and empty calories and will not fill you up adequately so you will be hungry very quickly.  How about going nuts?!  Most nuts are low in saturated fate ans some are loaded with nutrients, including protein, potassium and phosphorous.  Peanuts, for example, include vitamins E and B6, niacin, thiamin, riboflavin, potassium, zinc, and magnessium as well as also having a small amount of antioxidant resveratrol. Just to give you an idea, here are some common snack choices and how they stack up against each other.
 
Pistachio nuts (1/4 cup, shelled, dry roasted)   184 kcal, 15.5g fat, 2g saturated fat
Potato chips (1 oz, plain)                                  152 kcal, 10.0 g fat, 3g saturated fat
Sugar cookies (3, commercial)                         215 kcal, 9.5g fat, 2.5 g saturated fat
Chocolate fudge with nuts (3 pieces)                243 kcal, 9g fat, 3g saturated fat
Tortilla chips (1 oz)                                           142 kcal, 7.4g fat, 1.4g saturated fat
Sour cream and onion dip (2 tbsp)                     70 kcal, 6g fat, 3g saturated fat
Cashew nuts (1/4 cup, dry  roasted)                  197 kcal, 16g fat, 3g saturated fat
Round crackers (10)                                          151 kcal, 7.6g fat, 1.1g saturated fat
Chunky peanut butter (2 tbsp)                           189 kcal, 16g fat, 3g saturated fat
 
IN THE NEWS!!!!!!
 
Over the past 100 years, thanks to improvements i nhealthcare, nutrition and the overall standard of living, the life span of the average U.S. citizen increased from 49 to 77 years.  More people than ever are living strong, active, robust lives well into their seventies, eighties and beyond.   But recent studies show that for the first time in a century, the average life span may become shorter and the about-face is attributed to the fact that too many Americans live an unfit lifestyle.  It isn't sure what exactly contributes to one person living much longer than an other, however lifestyle factors definitely contribute to one's length of living as well as to the quality of that living.  The following are a few characteristics that, after being interviewed, centenarians had in common:
1.     Don't overeat.  Hardly any centenarians are obese. Studies have shown that caloric restriction has been linked to longevity.
2.    Don't smoke.
3.    Learn to relax. A preliminary study suggests that centenarians are better able to handle stress than the majority of people.
4.   Exercise.  Regular exercise three to five times a week can postpone the aging process, not only for years but for decades.

 
 
Recipe of the Month!!!
 
FOIL-BAKED SALMON WITH TARRAGON AND RED POTATOES - you can either bake in the oven or with the warm weather finally here, or just make the salmon and throw the foil package on the grill.
 
Ingredients:
6 small round potatoes, thinly sliced
2 tsps olive oil
3/4 tsp salt, divided
1/2 tsp freshly ground black pepper, divided
1 1-lb centure cut salmon fillet
2 tbsps chopped fresh tarragon, or 1 tsp dried
1 whole lemon, thinly sliced.
 
Preheat oven to 475F
 
Bring a medium-size pot of water to a rapid boill, and cook potato slices 5 minutes.  Drain, transfer to a large bowl, and add olive oil, 1/2 tsp salt and 1/4 tsp of pepper.  Toss to coat, then transfer potatoes to a baking sheet, slices in slightly over-lapping rows.
 
Meanwhile, lay a large sheet of foil on the countertop.  Place salmon fillet in center of foil, and top with tarragon and remaining salt and pepper.  Arrange lemon slices over top.  Pull up edges of foil and roll together, forming a tightly sealed packet.  Place salmon on baking sheet, alongside potatoes. 
 
Bake 12-15 minutes or until poratoes are golden brown.  Open foil packet carefully to avoid being burned by escaping steam.  Serves 4.
 
per serving:  calories 269, fat 8g (1g saturated), protein 20g, carbohydrate 30 g, fiber 3g, cholesterol 47 mg, Iron 2 mg, sodium 483 mg, calcium 25 mg
 
If anyone has a great healthy recipe they would like to share,
please pass them on to me for future newsletters.