©2005 Kari Tse
November 2005
More excuses from me!!!! I actually forgot to do the October newsletter!!! I hope everyone had a great Hallowe'en and have been enjoying our wonderful fall weather.  For those of you who are TimeOut members, the fitness center will be closing at 1:30 pm on Wednesday November 23rd, and will be closed Thursday, November 24th and Friday November 25th to honor the Thanksgiving holiday.  I will be working on Wednesday morning if anyone who has Wednesday afternoon, Thursday or Friday appointments.  I am not sure if there will be aerobics that lunch time so I will update as soon as I know myself.  Also, I won't be working Monday, November 7th and the evening of Wednesday, November 16th.
Eating Tip of the month!!
There is so much hype about energy bars but are they worth it?  As most of you know, I think that having an energy bar is fine for a snack but is a poor replacement for a meal.  But are they a good energy source for your workout? Most energy bars are high in some form of sugar and what basically makes some of them different from a candy bar is that they are enhanced with vitamins and minerals.  If you are eating a well-balanced diet, you should already be getting all those vitamins and minerals. If you have to have one before working out, try to do so an hour before exercising as when there is food in the stomach, it deflects blood flow from working muscles that need it during your workouts.
Again, energy bars are fine for a snack but there is no evidence that they enhance your workout and they are definitely not a good meal replacement.  As for which one to choose if you do have one, it's probably going to be the one that you like the best. 
Strength Training Shows Greater
Post-exercise Caloric Expenditure Than Cardio

It is common to combine cardiovascular and resistance exercise due to time constraints. However, research has not clearly identified the acute effects that one form of exercise has on the other. The purpose of this study was to determine the physiological effects of combining exercises, as well as the effects of the order in which the exercise is performed.

Ten physically active male college students served as subjects and completed four exercise trials. The four trials consisted of running only, resistance only, running then resistance, resistance then running.

The results of the study showed that resistance only exercise resulted in a greater excess post-exercise oxygen consumption (EPOC) than all the other treatments. The greatest EPOC in the combined program occurred when running was performed before resistance training. In addition, resistance training made subsequent exercise more difficult as determined by increases in rate of perceived exertion (RPE) and VO2.

The results of this study indicate that for recreational exercises, resistance exercise produces the greatest post-exercise energy expenditure compared to aerobic exercise. If maximum calorie expenditure is the goal and both resistance training and aerobic training must be performed in the same session then aerobic exercise prior to resistance exercise will give you the greatest EPOC compared to the opposite sequence. Fitness Professionals should also be aware that performing resistance training prior to aerobic exercise makes the aerobic exercise more difficult. This may impair their client's performance and or influence motivation and adherence.

Drummond, Micah, J. et al. Aerobic and Resistance Exercise Sequence Affects Excess Postexercise Oxygen Consumption. Journal of Strength & Conditioning Research. 2005, 19(2),332-337.
Recipe of the Month!!!
Spinach Ground Beef Casserole
1 lb ground beef, cooked and drained
1 onion, chopped
2 cloves minced garlic
42. oz tomato sauce
8 oz. bowtie or shell pasta, cooked and drained.
Spinach mixture
1/4 cup salad oil
1 cup bread crumbs
1 pkg chopped spinach, fresh or frozen
1/4 cup parsley, minced
1/2 cup parmesan cheese, grated
dash of salt, pepper, sage
Cook and drain ground beef, adding onion and garlic to taste. Add tomato sauce and simmer until hot. Set aside.  Blend spinach mixture in a cooking bowl.
Grease a 9"X13" pan or equivalent casserole dish.  Place 1/2 of the pasta into the bottom of the pan.  Add 1/2 of the spinach mixture plus 1/2 of the ground beef mixture.  Repeat to create layers.  Bake uncovered in a 350 degree oven for 30 minutes or until heated through.
If anyone has a great healthy recipe they would like to share,
please pass them on to me for future newsletters.